running 18:10 [1] 3.1 km (5:52 / km) +70m 5:16 / km
slept:7.5 shoes: asics kayano red
warm up, cool down and time inbetween... Felt rather slow during the warm-up, very slightly sore muscles from yesterday's 15"
running intervals 25:58 [4] 6.0 km (4:20 / km)
shoes: asics kayano red
3000m 92% vANS/2'/2000m 97% vANS/2'/1000m 100% vANS
started too fast into the 3k.
Also the 2k were rather fast (probably around 100%)
I tried to do the last one even a bit faster, definitely > vANS
kilometer paces were:
4:16, 4:38, 4:39 (aim 4:40)
4:18, 4:11 (aim 4:20)
3:54 (aim 4:10)