Running warm up/down 21:00 [2] 3.0 km (7:00 / km)
shoes: NB 880 new
Warm up down to bhp and most of the way to forge dam.
Running tempo 10:00 [5] 2.0 km (5:00 / km)
shoes: NB 880 new
1k tempo up to forge dam and down north bank. 5'10"
Rest. 200m fast, rest.
1k tempo down bhp and up road, 4'45".