6 PM
Running warm up/down 14:31 [2] 3.31 km (4:23 / km)
shoes: Nike Vomero 13
Running intervals 50:13 [4] 13.18 km (3:49 / km) +5m 3:48 / km
shoes: Nike Peg Turbo
20 min tempo clocking off some nice consistent 3:20s, then 5 x 1200m going every 6 mins. Going through ks in about 2:57/58.
Running 7:56 [4] 1.42 km (5:36 / km) +1m 5:34 / km
shoes: Nike Peg Turbo
4 x 150m strides
Running warm up/down 16:15 [2] 3.27 km (4:58 / km) +27m 4:46 / km
shoes: Nike Vomero 13