running 12:21 [4] 4.0 km (3:05 / km)
shoes: barefoot
5- 800m with about 2:30 rest between each.
1st track session in a few weeks, so decided I wasn't going to push too hard, but times were still pretty decent- so I obviously haven't lost too much speed. Also had John and Lindo to run with for the first 4, so that probably helped.
2:28
2:26
2:30
2:29
2:28
running warm up/down 13:18 [2] 2.7 km (4:56 / km) +40m 4:35 / km
shoes: nike free run +2
Short cd jog with Ash and Mel and then back home. Legs feeling a little heavy on the hills.