Running53:53 11.28 km (4:47 / km) ahr:147 max:180 shoes: Asics Gel Kayano 21 (Green)
'mile breakdown' lactate session - 1600, 800, 2 x 400, 4 x 200, 8 x 100
all was fun until the turnabouts ;-) but generally feeling gooood, love intervals more than is normal