running intervals 30:00 [4] 3.6 km (8:20 / km) shoes: Nike lunar glides
at glendale track with the guys/girls
2 x 4 x 400 m about a 1 min rest between each, aaand well over 5 mins rest in the middle. I have to say i almost pulled out at one stage... but i didn't. Encouragement from Macey kept me on track :)