Running 21:23 [3] 4.33 km (4:56 / km) +57m 4:38 / km
shoes: Trespass Diversion
Planned to do 8km but didn't feel great so went to do some gentle intervals
Running intervals 6:38 [3] 1.28 km (5:11 / km) +18m 4:51 / km
shoes: Trespass Diversion
Got halfway through the 2nd interval and gave up, finished it off easily and jogged back to the car.
2 * 400m [60s]
1:33 @ 3:49/km
1:52 @ 4:27/km + 8m