Running1:32:07  19.74 km (4:40 / km) +58m4:36 / km shoes: Nike Pegasus 33 #2
Ran out to club, then down to the prom, did a ~7km progression run them back along Aigburth road. Went from 4:20 to 3:30 min/km on the progression. Felt good but long slog back after it and legs like jelly.
Running54:38 10.98 km (4:59 / km) +6m4:58 / km shoes: Nike Pegasus 33 #2
4 x nearly 1km efforts (0.98km) in 3:18, 3:24, 3:15, 3:27 min/km pace, felt really consistent while running but the numbers don't look that great. Then 5 x 45 second reps with 45 second rest in between.