Path/Terrain40:36  8.47 km (4:48 / km) +48m4:40 / km shoes: Asics Dynaflyte
Nice sunny morning, but still a bit wintry; hazy and cold. Feeling a bit tired/sleepy but got through okay with breakfast in mind. Gave the bakery a wide berth today.
Road warm up/down 10:46  2.35 km (4:35 / km) +14m4:28 / km shoes: Asics Dynaflyte
Post office and then track. Nearly broke an ankle breaking in by climbing a high fence.
Track tempo 9:25 3.0 km (3:08 / km) shoes: Asics Dynaflyte
Tempo -> Threshold
Decided legs didn't really get their workout yesterday so gave them another small session today. Started with a tempo 3km but was keen to end on a fast km so sped up in the last two laps. 3:11, 3:11, 3:03. Very comfortable but then killed myself a bit at the end. Nice and windy on the back straight making it a bit more of a lactate shuttle every lap.
Track intervals 14:33 4.0 km (3:38 / km) shoes: Asics Dynaflyte
Reps - 10*200 
After yesterday and the JK, it became clear to me that my legs aren't turning quick enough. fast twitch fibres nearly non existent. Also not much time to do anything about that but I'll throw in strides and hopefully a session like this every week from now on. Time as expected, happy to trend faster as the session progressed.
Path/Terrain13:09  2.19 km (6:00 / km) +88m5:00 / km shoes: Asics Dynaflyte