Run from home to the rail trail and toward Brantford measuring km times as I went. Wanted to do a negative split. Went out at 130-135bpm and cruised at 5 minute kilometers without much effort. Wore the 5 fingers on the way out; carried NB100s for the run back.
run56:00 [5]
Switched to the MT 100s. Run back, maintaining 158-162 all the way home. ran kms in 4:05-4:10. Lots of work. Felt pretty beat up by the time I got home.
Hotel treadmill with 5 finger shoes. Started at 6 mph. Added .2 every minute to 10mph. Held 10mph for 6 minutes then to 9mph for 3 and so on back to 6mph. 10mph is, um, hard after awhile.