Running11:30 1.63 km (7:04 / km) +12m6:49 / km ahr:149 max:173 shoes: Asics Gel-Lyte33
Intervals34:27 5.61 km (6:08 / km) +16m6:03 / km ahr:168 max:185 shoes: Asics Gel-Lyte33
Meant to be 12*400 (90) but I counted wrong so 11*400 it was. All but one under the pace I set myself (4:25) and that was due to a substantial hill and a road crossing and a lot of the others were decently under so happy with pace. Calves felt pretty ok during but a bit rough on the warm down. Will compression later.
Running5:30 0.65 km (8:25 / km) +1m8:19 / km ahr:146 max:156 shoes: Asics Gel-Lyte33