8 PM
Running (Warm up) 10:00 [2] 1.78 km (5:37 / km)
shoes: Mizuno Wave Musha 4
Easy jogging, feeling goof (treadmill).
Running (Treadmill Intervals) 24:00 [5] 4.67 km (5:08 / km)
shoes: Mizuno Wave Musha 4
Bit of an interesting one, had a mare, forgot my socks which was nice and the screen had almost no response so changing speed was fun. Bashed out 12 1 minute intervals at 3 minute k's, with 1 minute rest at the lowest pace it went to. Had a surprisingly good time.
Running (Warm down) 5:00 [1] 0.8 km (6:15 / km)
shoes: Mizuno Wave Musha 4
Very easy jog.
Strength and conditioning 50:00 [3]
After intervals, spent 25 on arms and chest, then 10 on core. Finished off with an all inclusive free circuit. Felt a bit tough, but good to get it done.