Foot Running warm up/down 24:00  5.0 km (4:48 / km)
shoes: Nike Zoom Elite 4
13mins warm up and 11mins warm down on the run to work.
Foot Running intervals 25:00  6.15 km (4:04 / km) +80m 3:49 / km
ahr:154 max:168 shoes: Nike Zoom Elite 4
the old wingstedt commute, 4 x 4mins with 3mins jog recovery. taking it a bit easy still, but moving along ok.