running warm up/down 21:00 [2] 4.15 km (5:04 / km) +20m 4:56 / km
shoes: Brooks Ghost 12
21 minutes of running with some 20s bursts to get the legs moving, and then 4 minutes of stretching to start on 25 mins.
Took forever to fix my flat tire, so ran out of time to make it to intervals and just ran from home.
running intervals 25:00 [5] 5.64 km (4:26 / km) +30m 4:19 / km
shoes: Brooks Ghost 12
5x3 mins with 2 minutes rest. Pushing hard and trying to get the legs moving fast again