Running intervals 1:02:00 [5] 10.3 km (6:01 / km) shoes: Asics gel 2000 orange
Ran to work and did intervals; broken 5km on the usual Bruce ridge/O'Connor ridge loop but in reverse. 2k (2'), 2 x 1k (1'), 500m (1'), 2 x 200m (1'), 100m. Felt good and really enjoyed it!
Running intervals 57:00 [5] 9.7 km (5:53 / km) shoes: Asics gel 2000 orange
Intervals in morning with Shannon and Al on Aranda hill/black mtn. Felt quite good and hamstring/glute not sore at all. Did pyramid (2', 4', 6', 4', 2' (1')) then 4 x30" (30"). Quite fun despite cold and dark!