Running22:00 [2] 3.8 km (5:47 / km) shoes: Brooks Ghost 3
Gym1:00:00 [2]
4 PM
Running1:02:21 [2] 12.3 km (5:04 / km) shoes: Brooks Ghost 3
Wore trainers as thought most of the ice had gone, it hadn't Ended up running in the road and stopping every time a car tried to come past so was kind of a fartlek session.
Running38:18 [2] 7.2 km (5:19 / km) shoes: Oroc 280
11 AM
Running20:00 [2] 3.8 km (5:16 / km) shoes: Brooks Ghost 3
In the gym
Running42:00 [4] 9.3 km (4:31 / km) shoes: Brooks Ghost 3
6x5mins 2off
Decided on intervals in the gym. When the gym guy eventually managed to set up the session the treadmill would only go to 16km/hr (3.45min/km) which was poor. Had to use gradients to increase the effort (0,2,2,2,2.5,3)
12 PM
Running15:00 [2] 3.0 km (5:00 / km) shoes: Brooks Ghost 3