Running warm up/down 19:30 4.11 km (4:44 / km) +13m4:40 / km ahr:136 max:148 shoes: Nike Zoom Elite 9 Green
Warm up with Sam.
Running intervals 18:09 4.72 km (3:51 / km) +2m3:50 / km ahr:163 max:170 shoes: Nike Zoom Elite 9 Green
6 * (1min easy, 1min float and 1min hard) . Pacing was difficult - float was too fast and hard too slow. Also first 1min easy was with Marty which meant noone went easy. Didn't feel great but think due to pacing difficulty.
Running warm up/down 18:32 3.81 km (4:52 / km) +20m4:44 / km ahr:140 max:147 shoes: Nike Zoom Elite 9 Green