Running warm up/down 23:36 5.55 km (4:15 / km) +26m4:09 / km ahr:138 max:158 shoes: Salming Distance D1
Running30:29 5.9 km (5:10 / km) +2m5:09 / km ahr:143 max:181 shoes: Nike Air Zoom Streak 5
Track session. 5x1km(3:30-4mins). Wasn't massively keen, felt tired and achy all day but got on with it. Didn't want anything too fast so jumped in with Nic for his session. Slightly longer recoveries than I'd have liked but won't have done any harm and probably increased quality. Surprised with the paces, good sign considering how I felt before and felt relatively comfortable other than the last one and a half. Enjoyed it in the end with the added bonus of shorts and vest!