Running intervals 28:05 [5] 5.21 km (5:23 / km)
shoes: New Balance 1500 V5
Only one of the guys running the long session turned up and it was the guy who did 6.4km in the Mona last week. When I heard he was doing his floats at 3:30's decided to join the middle distance guys so I could actually run with someone. The guys I ran with were 800m runners, the fastest one with a on of 1:49.
Session was 8*300m (60" rest) 3' rest, 8*200m (60" rest). Went out a little hard when I foolishly thought I could run with the front guys - 49 for the first 2. Quickly realised I haven't done anything like this for a long time/ever and dropped to between 51-54 while they sped up to 47.5-48. Paced the 200's a bit better - around 36 for the the 4 we did on grass that were supposedly a few m longer and around 32-33 for the last 4 on the track.