6 PM
Bilbys warm up warm up/down 31:07 [3] 2.61 km (11:57 / km) +3m 11:52 / km
shoes: La Sportiva Helios
Good old bilbys warmup, some new drills from guy, which I didn't really master
Running intervals 30:25 [3] 7.26 km (4:12 / km)
shoes: La Sportiva Helios
Intervals, 5x 1200m this week. Running with Mark again which meant the pace was good, but died in the last one. Craig and some ultra runner dude were well out in front though which put our speed in perspective.
Running warm up/down 6:12 [3] 1.11 km (5:37 / km) +1m 5:35 / km
shoes: La Sportiva Helios
Warm down with mark, craig and the ultra runner dude