Running intervals 54:45 [4] 10.4 km (5:16 / km)
weight:83.6kg shoes: Asics Kayano 22
Interval session of 4 x 1km with 2 min rest between each. Glorious day for a run. Warmed up with a group heading for a longer run, then peeled off and headed back to the little lake in the Bois (paradoxically called Lac Superieur because it is actually higher than the much larger Lac Inferieur, which is right next next door). It is 1.1km around the lake, car-free with a nice gravel path to run on - ideal for 1k intervals. Had been planning to do them at around 4.15/k, but did the first one in 4.07 and the second one as well, and it felt okay. The third one was certainly harder, but still managed 4.08. the fourth one hurt quite a bit, but lept it at 4.08. Kept seeing Doug (from work) doing his 500m intervals in the opposite direction around the lake, and then we jogged back to work together when we were all done. A good workout and hope it will start to make a difference to the parkrun races!
