6 PM
Running Road warm up/down 15:45 [1] 2.63 km (5:59 / km) +30m 5:40 / km
shoes: Gel-DS Trainer
Lap of the park as a warm up. Ali turned up with my watch so everything else is timed properly.
Running Road intervals 39:00 [4] 10.41 km (3:45 / km) +86m 3:36 / km
shoes: Gel-DS Trainer
3x 11mins with 3 mins recovery. Were told to aim to go further on each one. Pretty tough session and legs weren't feeling at their best but managed to increase the distance on each one.
3.06, 3.18 and 3.27.
Running Road warm up/down 12:41 [2] 2.17 km (5:51 / km) +27m 5:30 / km
shoes: Gel-DS Trainer
Quite a quick jog the long way back around the park to the cars.