running 18:14 [4] 5.0 km (3:39 / km)
5 x 1 km repeats at 3.39, 3.40, 3.36, 3.41, 3.38 on the track. Felt pretty good although the food eaten shortly before threatened to reappear. Could have done another 2 km of repeats but opted to pull at 5, and then do more barefoot warm-up/cool down.
running 30:00 [2] 4.0 km (7:30 / km)
Laps to warm up, between intervals, and to cool down. Warm up and cool down run in barefeet. Felt really good. Calves not acting up!