run intervals (beach) 45:00 9.7 km (4:38 / km)
shoes: barefoot
5 x 1km, 3 min recovery, followed by 4x250m with 30 sec recovery
4:03, 4:09, 4:00, 4:00, 3:59
50, 54, 52, 48
Second km was a little slack. Worked a bit harder after that, and pretty happy with the session, seeing as I had felt pretty ordinary most of the day.