Running warm up/down 25:00 [2] 4.5 km (5:33 / km) shoes: Inov8 RocLite 315 no.3
Running35:00 [5] 7.5 km (4:40 / km) shoes: Inov8 RocLite 315 no.3
830m intervals round ponderosa with some of the other shuocers.
Was meant to be 10 but I started feeling dehyrdated on the 5th then ran the 7th too fast and died on the 9th so only did 8.5. Good session though, was running it in about 3mins.