Running warm up/down 15:37  3.12 km (5:00 / km)
ahr:144 max:170 shoes: Saucony Progrid Omni 8 (2)
Run to goodwin and then to endcliffe park for intervals, knee was feeling a little dodgy.
Drills warm up/down 5:25  1.0 km (5:25 / km)
ahr:132 max:153 shoes: Supra
Running intervals 20:12  45.4 km (27 / km)
ahr:149 max:165 shoes: Supra
ShUOC intervals, legs felt a litttle dead but had to stop as knee really started hurting and i didn't want to make the mistake of trying to run through it like that idiot Malley with his foot.
Stretching/Rolling/Yoga 10:00 
Did some stretching while i was waiting for the others to finish
Running warm up/down 15:28  2.46 km (6:17 / km) +90m 5:19 / km
ahr:143 max:156 shoes: Saucony Progrid Omni 8 (2)
Run back home with everyone.