Running (fartlek) 1:00:00 [4] 11.5 km (5:13 / km) slept:8.0 shoes: Asics (Gel-Mojave)
Warm up - 15', fast run - 5', rapid walking - 5', easy running interspersed with sprints of about 50m - 17', easy running with four ‘quick steps’ - 6', full speed up hill 300m. Decided that it would be enough. Warm down - 8'.