Running intervals 46:20 9.2 km (5:02 / km) shoes: R-NB 461 Black # 2
Track intervals. 10x200, 200 rest. Supposed to be ~42 second (3k-pace) of which 8 were close (40-43 sec), but then on 2 Keith pushed the pace, and I took the bait. 34.1 (when he was leading and I was trying to press by a few times), 35.1 (when he goaded me to lead)
Strength5:00 [2]
A bunch of stuff for the ankle, incl. 200e of the normal twists, and, while standing, rocking up and down, side to side