running intervals 52:56 [4] 12.09 km (4:23 / km) +6m 4:22 / km
shoes: Blue New Balance 1500V2
It was a hit one!! Was supposed to do the following:
2km warm up, 2km half marathon pace - 3:48, 4km at 10km pace - 3:40, 1 km at 5km pace - 3:30, 2-3 km cool down
Couldn't do it so my tempo work out turned more into an interval work out as follows:
2km warm up
2km at 3:50 and 3:56
2km at 3:41 and 3:50
3km at 3:40, 3:50, 3:50
3 km cool down
Took 1-2 min break between each interval. Starting wearing a heart monitor and I was over 170 for a while so I know the intensity was there!