Running warm up/down 34:20 [3] 6.25 km (5:30 / km)
shoes: Asics GT-1000 7
Inc. drills and 4x15secs accelerations.
Running intervals 33:52 [5] 6.4 km (5:17 / km)
shoes: Asics GT-1000 7
3x (3x400m (200m jog)). 400m between sets. Session about pacing...1st set @10km, 2nd set @5km, 3rd set @mile. Then 1 final 400m hard simulating last lap of race. Pretty close to target times but struggled to get the 10 and 5km ones slow enough but then the mile ones felt flat out. The last one was significantly faster though so there was about 5secs difference in pace between each set. Jealous of the guys and their group but appreciated the encouragement from Alex.