Running intervals 35:00 [5] 8.4 km (4:10 / km)
shoes: Asics Kayano 14
Gary had sent out a set for tuesday intervals so thought I'd go a long and do it. Only a few people there so thought it would be fairly cruisey, but then vanessa haverd turned up. Did the full 7x1k(200 recovery) but started out way too fast and paid later. Splits: 3.32, 3.37, 3.43, 3.47, 3.49, 3.52, 3.55. Was aiming for 3.45s which is about the average of the above. This was hard work.
Bilbys warm up warm up/down 40:00 [3]
shoes: Asics Kayano 14
Some stretches and run-throughs. This was quicker than usual as we didn't have the usual stuff about activating our cores etc, just a few drills and run throughs building speed.