Running intervals 55:50 10.32 km (5:25 / km) +95m5:10 / km ahr:129 max:156 shoes: Adidas Solar Glide
5, 4, 3, 2, 1 min with 2 min slow jog recovery. First 3 easing into it around a sand loop from May circle then a bit harder for the last couple on the bitumen around Hale oval trying to find a bit of speed before the sprint champs.