Running intervals 56:01 [5] 9.29 km (6:02 / km) +25m 5:57 / km
ahr:142 max:176 shoes: Nike Free 3.0
6x 1 km (3:30, 3:40, 3:47, 3:56, 3:52, 4:02 min/km) + warmup/cooldown
After work on a nearly flat tarmac track. still 30 °C so the time was OK even when I know that I have run this faster before.