Running (Warm Up) 22:23  2.49 km (8:59 / km)
ahr:136 max:171 rhr:48 shoes: NB Zante Foam Blue
Legs still felt a bit tired on the warm up but loosened up well.
Running (Intervals) 25:20  5.49 km (4:37 / km) +2m 4:36 / km
ahr:155 max:187 rhr:48 shoes: NB Zante Foam Blue
8mins tempo (4:20/km), 2mins recovery, 5mins @ 10k pace (4:05/km), 2mins recovery, 3mins @ 5k pace (3:45/km), 90secs recovery, 90secs @ 3k pace (3:35/km), 90secs recovery, 45secs @ 1500m pace.
Legs felt really good but I do regret not doing an easy recovery run on either Sunday or Monday. At least I know this for the next time.