Running intervals 20:30  3.0 km (6:50 / km) +75m 6:04 / km
ahr:165 max:189 shoes: Trainers
Didn't want to road run, so came out earlier to do grass intervals.
Did approx 2x30sec, 2x1min, 2x1:30 and back down with about 65sec recovery between each one.
Hard work but good to get some speed.