Running33:00 [4] 8.45 km (3:54 / km) shoes: Nike Zoom
10 x 1 minute off 1 minute on the treadmill. 3 minute jog at half way. 3 minute pace until the last one - 2.45m/k. Hurt a lot but it was the type of pain I relish. Saw big Prashant Jha after. Warmed down doing a tricky sudoku.