Running 50:00 [5] 11.0 km (4:33 / km)
shoes: Nike Elite
1km wu + 3wd 12x400m (78,7,6,5,5,4,4,2,2,1,1,0) gd session felt strong nd took ot da session. eric nd tim didnt even take ot 1 rep. times wer gd nd im feeling real strong. it woz pissin rain doin it aswel so da field woznt in great nick bt times wer as gd if nt faster den other times ive done dis session wen its been gd weather