- 10:00 warm up run to the oval
- 5:00 run through'
- 10:00 warm down run back
Intervals45:00  shoes: Nike Zoom Structure 12
2 x 5 x 400m 1 min rec.
managed 80 sec. for each most of the time. slowest being 82.
very happy with the run. really pushed hard to keep a constant speed. had to account for a few dumb footballers who couldn't work out that i was running around the track and stood in the middle of the lane!!