Running tempo 52:00 [4] 9.1 km (5:43 / km)
shoes: Asics gel 2000 blue
Tempo session on the ovals - 3 miles (4.8km) with al. Really hard! Averaged 4:30/km pace which I was happy with. Did 4 x 1' skips at end after warming down. Felt pretty tired afterwards and was pleased with effort.