Running8:54 2.01 km (4:26 / km) +4m4:23 / km ahr:145 max:160
Intervals19:00 4.38 km (4:20 / km) ahr:161 max:177 shoes: NB 680
Track intervals. 8*400m. Start every second minute from the beginning but realised quite soon that this was not sustainable today, so changed quite soon to start every 2.5 min.