Run 23:00  4.0 km (5:45 / km)
shoes: Asics Trabuco 5
Sub-X programme. 4x 1km @ Goal 10km pace – 10s (i.e. 3m 50s)
Recovery: 60-90s walk/jog. I was not feeling so strong and nearly skipped the session. Did not have a watch - phone GPS seems to say 4m 7s, 4m 12s, 3m 47s, 4m 5s. I don't mind not making the goal after the HMC 15k on Sunday, but I am sure it was useful to keep up more or less with the training.