6 PM
Running 15:01 [3] 2.92 km (5:09 / km)
shoes: Saucony Progrid Omni 8 (2)
jog to intervals
Drills warm up/down 4:23 [1] 0.3 km (14:37 / km)
shoes: Supra
Running intervals 15:00 [5] 3.42 km (4:23 / km)
shoes: Supra
30 secs on 30 secs off. 15 times.
Running warm up/down 42:49 [3] 7.68 km (5:35 / km) +136m 5:07 / km
shoes: Saucony Progrid Omni 8 (2)
Bit of a run after intervals