Running 21:10 [4] 4.0 km (5:18 / km) +21m 5:09 / km
shoes: Inov8 mudclaw
slightly ill but just all round not feeling good so didnt do much of the session, 1 x 10 min, jogged around to join in with the next 5 min, but was so sniffly i couldnt get a breathing rhythm so stopped after that
Running warm up/down 27:04 [2] 4.12 km (6:34 / km) +56m 6:09 / km
shoes: Inov8 mudclaw
longer cool down cos it felt like a pretty pathetic day