Running 1:19:00  14.5 km (5:27 / km)
shoes: Asics gel 2000 blue
Hard session around lake ginninderra. Did 2 x20' - first at 4:49/km pace and 2nd at 4:39/km pace (3' jog in between). Was really hard and I was disappointed not to be able to go a bit quicker on 2nd one as was trying for 4:30 pace but couldn't do it. Nice day though and I was stuffed by the end! Did 4 x 1' high knee skips at end.