running intervals (fartleck) 42:58 [3] 10.0 km (4:18 / km)
ahr:161 max:179 shoes: Brooks Ravenna 8
2,5 warm up, from there 300s around 58-60 with 300 easy till 5,6, then 200s with same method to 35-37 till 8,2, then 100s to 16-19 till the end..
Felt quiet great, it woke me and my body up a bit :o