Running warm up/down 24:50 [2] 4.31 km (5:46 / km)
shoes: Mizuno Wave Rider 19
Plus a few drills in the warm up
Running intervals 29:45 [5] 5.9 km (5:03 / km)
shoes: Mizuno Wave Rider 19
Tri/Friends ints on a 500m lap
5*1km, with roughly equal recovery
1&5 consistent effort, 2&4 half lap hard/float, 3rd quarter lap hard/float
All sub 3.20, finished up quicker than I started, so that was good