Running intervals 32:40 [5] 7.5 km (4:21 / km)
shoes: Asics Kayano 14
Bilbys intervals. Still had sore hammies after sunday's run so wasn't expecting a lot from this session. The set was 5x 800(200), 5x 400(100). Started with vanessa, who is running very well at the moment and got in front on the third 800. should have stopped for a drink after 3 or 4 reps, but waited until after the fifth by which time had started to get too hot. Plugged on through the 400s but they weren't exactly speed work. Splits were 2.52, 2.54, 3.02, 3.04, 3.15, 1.39, 1.37, 1.36, 1.39, 1.37.
Bilbys warm up warm up/down 40:00 [3]
shoes: Asics Kayano 14
Usual warm up except I wasn't listening to big gaz and was doing everything at the wrong time, half the group was copying what I did though... Big lap warm down after waiting for the viking to finish doing extra long set.