Foot Running intervals (Commute) 1:03:00 [4] 13.8 km (4:34 / km) +90m4:25 / km ahr:148 max:173 shoes: Nike Pegasus 32
10 min warm up then 5 x 4min efforts with 3min jog recovery, and warm down. Got a real sore neck later in the arvo and started feeling pretty poorly. meant the rest of the week was a write off.