Running tempo 1:18:00 [3] 16.5 km (4:44 / km) +440m 4:10 / km
shoes: Asics GT2000 #8 - Blue
Treadhill progression. 12km/hr 5mins @ 8->12% in 1% steps. Last level felt quite tough and wasn't wanting to overdo it so only did 2mins. 8km before and 4km after.