Running warm up/down 5:49 [2] 1.14 km (5:06 / km)
shoes: Adidas Kanadia TR7
Running from John's place out to the park. Did a 'Mo' session: 3km -> 1.5km> 800m>400m.
Running 13:11 [4] 3.0 km (4:24 / km)
shoes: Adidas Kanadia TR7
3km run followed by 2 mins rest
Running 6:15 [4] 1.51 km (4:08 / km)
shoes: Adidas Kanadia TR7
1.5 km followed by 1 min rest
Running 3:14 [4] 0.81 km (4:00 / km)
shoes: Adidas Kanadia TR7
800m followed by 1 min rest
Running 1:38 [4] 0.41 km (3:59 / km)
shoes: Adidas Kanadia TR7
400m - failed to run at a faster pace than the previous 800m, and lactic acid kicking in on this interval
Running warm up/down 5:56 [2] 1.03 km (5:46 / km)
shoes: Adidas Kanadia TR7
Jog back to John's