Running warm up/down 21:00 [2] 4.0 km (5:15 / km)
shoes: Saucony Progrid Omni 7
warm up around hunsbury hill.
warm down 2 laps of the track.
Running intervals 30:00 [5] 6.0 km (5:00 / km)
shoes: Saucony Progrid Omni 7
200m then 200m jog recover times 2 then 400m with 400m jog recovery only did set 4 times as have a run tomorrow.