Running 1:15:00 [1] 13.0 km (5:46 / km)
shoes: brooks adrenaline asr
AM. 1.15hr 13k run at Two Island Lk before work
Running intervals 20:00 [3] 6.0 km (3:20 / km)
shoes: brooks adrenaline asr
PM. Intervals at Tapiola. 1 X 1lap all out + 3 X 2 laps at sort of hard pace. 2.20 + 5.13 (2.35,2.38), 5.15 (2.37,2.38), 5.11 (2.35,2.36). 1 lap jogging for recovery between each harder section. Legs didn't feel too bad but just not enough speed. Working 10hrs construction in the hot sun prob doesn't help either..
Running warm up/down 40:00 [1] 6.0 km (6:40 / km)
shoes: brooks adrenaline asr
Running before/after/and between laps of harder workout at Tapiola