Running29:52 [3] 5.0 km (5:58 / km) shoes: Asics Gel-Kayano 22
Tough 5 km run in the heat! I guess leaving it to the hottest part of the day wasn't too smart, but I was busy with other things before that. Oh well, got 'er done!
Running1:05:00 [4] 9.0 km (7:13 / km) shoes: Salomon Speedcross 3
RALF long interval workout at Richmond Rd/Holly Acres area. 4x long intervals (1200-1800 m) with up to 3 min rest. 3.3 km warm up, shorter warm down. Total time includes some rest/walking to meeting spots. Saw on my watch that my kms were all well under 6 min. Ran the 8-control course with Jennie :) Biked to the meeting place at Bayshore Mall and back with Francis :) Good work-out!