Running warm up/down 8:10 [1] 1.7 km (4:48 / km) +11m4:39 / km
Running intervals 22:31 [5] 5.63 km (4:00 / km) shoes: Brooks Adrenaline 2011
Intervals along the road near Kintessock. Flat straight road. 5 x 1km. First one a wee bit long. Others the right distance. 85s recovery. Didn't feel great. Ground it out.
Running warm up/down 5:25 [1] 0.96 km (5:37 / km) +8m5:24 / km