Running5:12  1.07 km (4:51 / km) ahr:97 max:106 shoes: Blue 4's
Running1:12:54 18.0 km (4:03 / km) ahr:127 max:159 shoes: Blue 4's
Treadmill as I didn't fancy fighting the wind at the track. 8 x 3 mins @ 20 km/h (1 min @ 13 km/h) I don't think the treadmill was actually at 20 km/h (3 min/km) because it was very easy, but maybe I'm just very fit.
Running5:51 1.09 km (5:21 / km) +45m4:27 / km ahr:125 max:140 shoes: Blue 4's