Running intervals 35:00  6.0 km (5:50 / km)
shoes: Lightweight trainers
Shorter intervals at track tonight. 3 sets of 500m, 400m, 300m, 200m. 40 secs between reps and two minutes between sets. Then 10 minutes of race and chase with Oli & Al. Worked out at about 80 seconds on / 40 seconds off. Tough one.
Running warm up/down 55:00  10.0 km (5:30 / km)
shoes: Road shoes
Run from work to track, a few extra laps warm up and drills then run home with Oli and Al.