Running: hard (Intervals) 22:46 [5] 6.21 km (3:40 / km)
shoes: Mizuno Wave Hitogami
Intervals. 1000-400 intervals, 2 min recovery between the 1000 and 400m interval and 200m walk recovery between the 400 and next 1000m. 4 sets. Was wimping out after two sets, so gave myself a good talking to and tried to hit the last two 1000's steady and the 400's hard - mind over matter. Newbridge track. Grass for 400's and gravel for 1000's.
4.05 (with punching, but controls failing to beep, didnt use controls for any of the remaining intervals), 1.26, 3.43, 1.27, 3.40, 1.24, 3.37, 1.21
That's it, hard work done, time to compete!