Bilbys warm up warm up/down 22:25 [2] 2.13 km (10:32 / km)
shoes: X-talon 190
Usual stuff, the speedy geese were running with us too
Running intervals 33:01 [4] 8.95 km (3:41 / km) +2m 3:41 / km
shoes: X-talon 190
Intervals ...... 5x 1k(200), 5x 400(100). This seemed a bit slow, but I was running in lane 2, so that must add a bit of distance. By the time I got to the 400s I didn't have much left to make them a bit faster.
Splits: 3.33, 3.29, 3.29, 3.32, 3.32, 84, 81, 83, 84, 85
Running 7:04 [0] 1.14 km (6:12 / km)
shoes: X-talon 190
Big lap warm down, started to get cold after that.