Running warm up/down 30:00 [1] 3.5 km (8:34 / km)
shoes: Trainers
Jogging, drills & warm down
Running intervals 18:00 [4] 2.8 km (6:26 / km)
Intervals with the girls again. 400, 600, 800, 600, 400 with 90sec rest between.
None of us felt good at all, everyone is just still a bit exhausted from the weekend I think. Was a pretty slow & painful experience.