Running intervals 35:00 [5] 5.6 km (6:15 / km)
shoes: Lightweight trainers
Track. 5 minutes hard (1550m), 15 sec recovery, 400m hard (69sec), three and half minutes rest, then 5 minutes hard (1490m), 15 sec recovery, 400m hard (67sec). Finished off with 9 * 200m trilauf.
Running 47:00 [3] 10.0 km (4:42 / km)
shoes: Lightweight trainers
To track from work, plus a few extra laps warm up and drills / strides. Then run home with Oli along the canal. Screwed by the time I got home - that was a tough session.