Running warm up/down 10:00 [3] 2.0 km (5:00 / km) shoes: Inov-8 X-Talon 212 (pair 5)
Running intervals 30:46 [5] 7.51 km (4:06 / km) shoes: Inov-8 X-Talon 212 (pair 5)
Bilby Tri ints, very heavy track tonight
10*~560m, all in around 3.20min/km with 200m easy recovery. Tough with the heavy track, but pushed through alright