Running intervals 23:00 [5] 5.7 km (4:02 / km)
shoes: Lightweight trainers
Track. Ian was back this week so no slacking, and the long intervals were back.
3 * 1500m and 1 * 1200m off every 6 mins 20 secs. 4.47, 4.49. 4.51, 3.52. This is where it all starts again...
Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Road shoes
Work to track, plus laps to warm up and warm down. Will run home next time.