6 PM
Running warm up/down 16:51 [2] 3.76 km (4:29 / km) +19m 4:23 / km
shoes: Nike Vomero 14
Running intervals 39:01 [4] 11.74 km (3:19 / km)
shoes: Nike Zoom Fly 3
2 x 8 min [2 min], 4 x 4 min [1 min]
3:02 avg for 8s, 2:58 avg for 4s. Big.
With Andy Douglas for all of it and Max for the first two reps - good company.
Running 3:39 [4] 0.72 km (5:03 / km)
shoes: Nike Zoom Fly 3
Attempt at strides but stomach was ruined.
Running warm up/down 15:26 [2] 3.01 km (5:07 / km)
shoes: Nike Vomero 14