Run warm up/down (running club) 35:00 [3]
shoes: Brooks cascadia 4
20 up, 5down plus strideouts & recoveries.
Run intervals (running club) 12:04 [4] 3.0 km (4:01 / km)
shoes: Brooks cascadia 4
3 x 1km reps, couple mins jog recovery between each.
3.59
3.58
4.07
felt good