Running warm up/down 35:10 [3] 6.15 km (5:43 / km) +20m 5:38 / km
shoes: Mizuno Sayonara
Around Wavertree beforehand then some stretching and strides
Stretching afterwards followed by another lap of Wavertree
Running intervals 39:40 [5] 8.0 km (4:58 / km)
shoes: Mizuno Sayonara
15*400m on the track off 75s recovery in the main. Missed one changing down a group, then two as I had to take an enforced break. but tacked them on to the end. Again I felt alright but was on the limit as any faster and I think I would have blown. I'm pleased with this as it seems to be coming back reasonably quickly with 5 more weeks left before the start of my season.
70, 71, 71, 72, 72, 71, 72, 73, 73, 74, 76, 74, 74, 74, 74 Avg: 72
Annoyed as I want them all sub-75 but stomach decided not to play ball so had to back off slightly on the 76