Running on Paths intervals 1:09:22 13.0 km (5:20 / km) +241m4:53 / km shoes: NB M890 Greenish
Evening interval session. A fairly long warm up followed by some intervals.
5x 1km with 2mins recovery. (3:34, 4:14, 3:55, 4:45, 4:04) Some varied times, legs struggling a little on the 4th and 5th. Followed by 10x 30secs on 30secs off. Between 160 and 140 m's.