Running 1:20:00 [3] 12.7 km (6:18 / km) +349m5:32 / km shoes: Nike Pegasus 32
Long run, round on the Seat by myself, then picking up Madara at the steps and a loop around killing fields and the Seat. My right Achilles was very sore in the end :(
Running warm up/down 17:00 [3] 2.9 km (5:52 / km) slept:9.0 shoes: Nike Pegasus 32
Running (drills) 6:00 [1] 1.0 km (6:00 / km) shoes: Nike Pegasus 32
6 PM
Running intervals 22:30 [4] 6.0 km (3:45 / km) shoes: Nike Pegasus 32
2x1200 (4:38,3:33), 2x1km (3:44,3:49), 2x800m (2:58, 2:59). Was happy with the session as managed to do the last two 800m in the same pace as 3 weeks ago when we did only 4x800m.
Running warm up/down 51:00 [2] 7.5 km (6:48 / km) shoes: Nike Pegasus 32