Running warm up/down 23:30 [2] 4.7 km (5:00 / km)
shoes: Asics
Down on site in West London.
Ran back to the hotel from site through Southall as a WU/WD with a stop off at Southall Park for some intervals. Didn't feel safe at all and expected gun shots at any point - not the nicest of places. Got funny looks from the locals; no body runs there.
Running intervals 23:47 [5] 5.0 km (4:45 / km) +25m 4:38 / km
ahr:163 max:181 shoes: Asics
~1km intervals with 90s rest:
3:25 - 168/177
3:32 - 164/177
3:34 - 165/177
3:34 - 167/178
3:31 - 166/181