Running intervals 20:00 [5] 3.0 mi (6:40 / mi)
shoes: Asics Gel-DS Racer VII
Met up with Rob and did a session on the indoor track at EIS. It took a few laps to get used to the banking, and to stop falling off the track at the end of the bend.
5 * 400m in 70 seconds with 1 minute recovery, then 5 * 200m in 31/32 seconds with 100m recovery. Ran the last 200m in the outside lane, which was interesting!
Running warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Asics Gel-DS Racer VII
Warm up around Don Valley Bowl, some laps with Rob, drills & strides, then warm down laps.