Running 55:00 [3] 11.0 km (5:00 / km)
shoes: Road shoes
Run from work to track, a few more laps warming up, some strides and general bouncy kicky stretchy things and then run home with Rob and Oli. It was pretty cold tonight, but not quite the minus 20 that Oli thought.
Running intervals 35:00 [5] 7.0 km (5:00 / km)
max:160 shoes: Lightweight trainers
Track session. 7000m of intervals, my longest Tuesday track session ever I think. 5 * 500m with 55 secs between, 5 * 400m with 50 secs between, 5 * 300m with 45 secs between and 5 * 200m with 40 secs between. 90 secs recovery between the little sets. Good tough session, running the 400s faster than 2 weeks ago off less recovery. I won't bore you with all my splits, plus I can't be bothered to type them all.