5 PM
running warm up/down 17:11 [3] 3.42 km (5:01 / km) +65m 4:35 / km
shoes: Mizuno Wave Hitogami 2
steady around Morledge and down the Derwent before intervals
running intervals 15:40 [5] 4.0 km (3:55 / km)
shoes: Mizuno Wave Hitogami 2
4 x 1km, off 90secs: 3.54 3.49 3.53 3.54
much improved from last time (when was that?), pretty comfortable really, so almost back to May's condition
running warm up/down 9:11 [2] 1.56 km (5:53 / km) +20m 5:32 / km
shoes: Mizuno Wave Hitogami 2
jog back along the Derwent