Running warm up/down (Titahi Bay) 38:00 
ahr:149 shoes: Salomon Speedcross3
15 min warm up from Onepoto field and 23 min warm down. Felt pretty good.
Running intervals (12x30:30s+5x60sec) 18:00 
ahr:175 shoes: Salomon Speedcross3
12x30sec with 30sec easy+ 5min easy run + 5x1min fast with 30sec easy between. first 30sec ones ok, 1min ones bit hard.