Running warm up/down 15:28 [3] 2.76 km (5:36 / km)
shoes: Asics GT-1000 4
Inc. 4x acceleration and deceleration shuttles.
Running 18:00 [4] 2.49 km (7:14 / km)
shoes: Asics GT-1000 4
4x90secs (3mins).
Note
Massage, I actually thought I was going to cry...so painful :(.