Running warm up/down 32:44 [3] 5.74 km (5:42 / km) +22m 5:36 / km
shoes: Asics GT-1000 7
Inc. drills/strides. Absolute crawl home, briefly bumped into cheery Lydia which got me going again.
Running intervals 39:26 [5] 8.0 km (4:56 / km)
shoes: Asics GT-1000 7
20x200m (200m). Stuck to target times for both reps and recovery, built up as usual. When I start to tire I'm lazier with initial acceleration so tried to focus on that and force legs to turnover quicker.