Running intervals 35:00 [5] 7.1 km (4:56 / km)
shoes: Nike Zoom Streak
Tri/Friends ints
Modified ice cream sandwich
5' hard, 3' rest
10*1' hard, 1' rest, with 3' after the last
5' hard
I thought I had over cooked it a little after the first couple of the minutes, but came good and was actually faster in the last few and in the last 5, so that was good too