Running intervals 57:28 12.68 km (4:32 / km) +71m4:25 / km shoes: Asics Gel-Cumulus 16
Flat reps mostly on tarmac around the outside of the cricket pitch fields. 6*1min (~3:30min/km), 3*2min (~3:35min/km), 2*3min (~3:40min/km), 1*6min (~3:45min/km). Hard work as expected.