Run warm up/down 33:58  4.08 mi (8:20 / mi) shoes: Asics GT-2000
Run (300m Sprints) 4:37  1.8 km (2:34 / km) shoes: Asics GT-2000
300m all out sprints with lots of rest. Times averaged about 46s.
Run (Rest between intervals) 24:00  0.2 mi (1:59:57 / mi) shoes: Asics GT-2000
Rest between 300s. Roughly 3 min break then a little over 8; then a little over 3 and a little over 9. The idea was to get a lot of rest since they were anaerobic and there was a lot of acid building up.