Running intervals 40:00  6.7 km (5:58 / km)
shoes: Lightweight trainers
Another Ian special at track tonight, Started off with 20 * 110m Harolds, going every 30 seconds. Each rep was taking about 22 secs so 8 sec turnaround.
After a short recovery we did 6 * 500m off about 90 secs recovery between each one. I really suffered on these, maybe because I ran the Harolds too fast (1:30, 1:30, 1:31, 1:33, 1:35, 1:34).
Then it was 5 * 300m, off the recovery it took your partner to do the same rep (0:53, 0:54, 0:53, 0:54, 0:53).
That was a tough session, hamstrings feel tight now.
Running 50:00  10.0 km (5:00 / km)
shoes: Road shoes
Run from work to track, a few extra laps to warm up and then the run home with Oli. It was chuffing freezing tonight, took me ages to warm up on the way home.