Running (Warm up / Cool down) 1:10:00 [2] 7.0 km (10:00 / km)
Warm up and cool down for intervals. Did 7 strides.
Intervals (1000 m) 30:00 [5] 9.0 km (3:20 / km)
9 times 1000 m intervals. Louise and Magnus were also there. Found it difficult to keep an even pace today. 3:16, 3:26, 3:23, 3:24, 3:25, 3:24, 3:24, 3:21, 3:13.
Running (Warm up / Cool down) 55:00 [2] 9.0 km (6:07 / km)
Warm up and cool down for intervals. Lehel, Maureen, Ted, and Magnus all couldn't make it, so it was only Louise and I doing intervals tonight. THerefore we did it at the Point Grey track as it is closer than the Richmond track. Did 4 times 300 m, 500 m with about 2 minute rest after the 500 m.