Running 1:11:00 [3] 15.53 km (4:34 / km)
shoes: asics (feb 2010)
intervals down at the lake.. first session ive done for about two weeks thanks to a sore achilles and a cold. felt alright tonight, achilles was a bit tender for the warm up but was fine after about 10 mins of jogging. did 3km followed by 2km then 1km with about 4min recovery between.. just tried to take it steady and not hammer myself. did 10.01 for the 3km, 6.28 for th 2km and 3.03 for the 1km.. went hard towards the end of the session.
felt good afterwards but the session was marred by the stoush i had with some bitch who thought it was ok to walk around the lake with unleashed german sheppard.
