running 1:17:25 [5] 7.4 km (10:28 / km)
shoes: run
ran intervals at ranadale with row. we ran 6x200m, 4x400m, 2x800m, 1x1600m and 2400m to warm down.
our times were:
200m: 38s 38s 39s 39s 37s 38s rest between was jogging 200m back to the start to restart.
400m: 78s 75s 73s 72s rest between was jogging 200m, walking 200m back to the start to restart
800m: 2.56min 2.47min rest between was walking 400m back to the start to restart
1600m: 6.10min rest was walking 400m, then 5min rest before the 2.4k
2400m: warm down in 11.46min