Running 24:00 [5] 6.15 km (3:54 / km)
shoes: Nike Structure Triax 16 Yellow
3 x 8min w/ 2min jog - second rest was half walk though.
Aim was for 3.50m/km for each and did that though the last was a little struggle and had a nice climb at the end up the ridge.
Running warm up/down 29:55 [3] 5.42 km (5:31 / km)
shoes: Nike Structure Triax 16 Yellow
Lunch time ints with G around teh ridges. warm up/down and the rests