Running intervals (Wessex 1k reps) 41:37 7.4 km (5:37 / km) +8m5:36 / km ahr:146 max:178 shoes: Reebok One Cushion Trail
Wessex training, got there late so did 3 1k reps only.
3:46, :44, :57, the rest are warm up/down and mulling about with the team between reps. Should really do twice as much and then I would be happy about this pace for now.