running warm up/down 20:00 [3] 1.6 km (12:30 / km)
shoes: Mizuno Wave Rider 12
9 min run out to start of intervals then drills, stretching etc.
running intervals 22:47 [4] 4.8 km (4:45 / km) +50m 4:31 / km
shoes: Mizuno Wave Rider 12
3 x 1 mile, 2 min in between. 7.12, 8.00, 7.35. 1st and 3rd downhill, 2nd uphill and everyone was losing time - good guys only about 15 sec - think the rep was definitely slower. Ran with Martin on the first but he was a bit behind on the other two, would have been nice to have someone just in front to push me but was a little way behind Maire on the first one, and then we had longer recovery. First time I've ever done a session like that though, in hindsight maybe had a little bit more in the tank but still pleased overall.