Running26:27 4.87 km (5:26 / km) +49m5:10 / km ahr:147 max:161
Runners Need weekly 5K ran.
Also a test of the On shoes (not sure about the exact model) - they aren't for me - quite hard underfoot and caused some calf pain despite only jogging most of the way around. They said the "cloud" model is a lot softer. Nice people, but for now - this isn't for me. They showed a trial version of a future trail model they will do (not out yet), interesting to see how their cloud concept will work with the lugs for the trail (if at all).
Running24:19 3.82 km (6:22 / km) +24m6:10 / km ahr:146 max:179
Runners need extra - 300m intervals, 4x + 1x 600m (there+back) + getting there and back.
Interesting as the intervals were really mainly paced by the "staff" ie. those from the shop + shoe company, I was the only one more or less able to keep up (not quite on the 600m). Sub-3:30 pace intervals, though, so good tempo for me, even if there weren't enough reps (they were all loughing when they asked if anyone were OK to do more and I said I am indeed, as I usually do 14 of them in a session - I think they thought I was joking).