Running 1:25:00 [3] 15.19 km (5:36 / km)
shoes: Saucony Mirage
2 x 18 minutes with 3 minutes rest. I honestly don't feel like I'm getting any faster right now, as much as I'm just barely hanging on to the fitness I've acquired over the past 10 years. I have a lot, a lot of difficulty doing intervals on my trainer, partly because my trainer is thoroughly falling apart. When skiing was around, that was excellent because I could still do some intervals, but even then, the intensity was not often enough to really feel a great difference. Nevertheless, I put in a fine effort, I suppose, averaging 4:13 and 4:09.
HOWEVER, I was checking out Julian's log, and he did a 2 hour "long run" (easy?) at just over 4:00 pace. Two hours, 30k. I just did 18 minute intervals slower than that. Holy crap. Seeing that did not feel good.