Running 43:30 [3] 10.0 km (4:21 / km) +45m 4:15 / km
shoes: adidas adistar control
'Easy' jog with Steve at lunchtime.
Running (drills and sprints) 40:00 [2] 4.0 km (10:00 / km)
shoes: nike zoom elite 3
Felt terrible so gave intervals a miss, instead did warm-up jog and then full set of drills. Followed this with 5 x 60m sprints. Felt like Robbie Preston but speed and coordination WILL get better.