Running warm up/down 36:30  6.11 km (5:58 / km) +55m 5:43 / km
warm up and warm down for the intervals plus the "walking" rest.
Running intervals 20:00  6.43 km (3:07 / km) +115m 2:51 / km
intervals with wati. 10 x 2 minutes with 1 minute rest. felt ok. i could/should have pushed harder in the middle... :X
but i wasnt sure of my rips. but i had no pain today. just a bit in the end but that wasnt a problem.