Running warm up/down 20:30 3.41 km (6:01 / km) +26m5:48 / km ahr:148 max:171 shoes: Brooks Ravenna 3 RED
20 min warmup round the neighborhood for intervals.
Running intervals (400 m) 16:59 2.19 km (7:45 / km) +12m7:32 / km ahr:135 max:163 shoes: Brooks Ravenna 3 RED
Goal was 10 x 400m @ 1:45. Screwed up the timing and missed #2. Generally wanted to run the whole leg without looking at the watch to try to get used to gauging the pace. Did reasonably well at that. Ran out of time.
Running warm up/down 9:42 1.28 km (7:35 / km) +17m7:06 / km ahr:132 max:144 shoes: Brooks Ravenna 3 RED
Tempting not to cool down, but forced myself to take the time.