Running intervals 33:00 [4] 7.6 mi (4:21 / mi)
shoes: Brooks Adrenaline
Bilbys intervals. Long set of 3x600 (200 easy) 2x1200 (200 easy) 3x600 (200 easy). Horseshoe set so distances were a bit longer than advertised. Splits, 2.10, 2.11, 2.11, 4.37, 4.41, 2.17, 2.17, 2.16.
Bilbys warm up 45:00 [2]
shoes: Brooks Adrenaline
Longer warm up than usual as big gaz was away so no-one to keep andre in check. Whole bunch of incomprehensibe stretches.