Running intervals (Track) 26:00  4.0 km (6:30 / km)
shoes: Lightweight trainers
Mike Theobald's Thursday track session. Not quite as high a standard as a Tuesday so just about managed to cope. 400m, 200m recovery, 600m, 400m recovery. 4 sets. No speed in my legs at all, but glad I did the session. And you get charged £2.60 for track on a Thursday!
Running 40:00  7.7 km (5:12 / km)
shoes: Asics Gel 1120 (2)
Left my car at work, ran to track to warm up, then ran back to pick my car up as a warm down.