running intervals 39:40 [5] 9.2 km (4:19 / km) +33m 4:14 / km
shoes: NB W1500v5
Tempo 2x10min, 3min rest, 5min rest, 6x300m
At Churchill park, mostly grass
10min tempo at 3'35min/k
3min rest
10min tempo at 3'30min/k
5min rest
6x300m with approx 1min jog rest between: 54, 56, 55, 56, 53, 50