running intervals (400s) 12:18 [5] 3.2 km (3:51 / km)
shoes: Asics Kayano 17
Figured that since I had gone to the trouble of going to North Adelaide, I should actually do intervals around the uni loop. Decided on 400s because I like these least, and my usual method is to just start out at 200m pace and then die in the second 200, which is unintelligent.
The outcome of my trying to run a bit more intelligently was:
1:28
1:32
1:33
1:32
1:31
1:35
1:37
1:30
So, you can see where I died a bit, but I'm pleased that I made myself do 8. Also pleased that I have been doing *some* core work, but still think my stomach muscles may hurt tomorrow.
running warm up/down 35:51 [3]
shoes: Asics Kayano 17
Warmup 15:44 including runthroughs
200m recoveries (x 7) 8:15 - these got a bit slower as I went; funny about that...
Warmdown loop 11:32 (good thing Fern came along to keep me honest)