road running 57:00  11.6 km (4:55 / km) +123m 4:40 / km
shoes: Adidas Boston
Easy with 8 x 45s Variations
I can do this session straight from the house rather than a 40 minute round trip to a football pitch for diagonals so will stick with this if thats OK
Enjoy being on the lanes once a week too for it.....
Kept the easy bits easy and seemed to recover quicker than last week too