Intervals 19:40 [5] 6.0 mi (3:17 / mi)
shoes: DS Trainers
5x1200m at the track with Ian the steepler (former 8:10 3k, 8:30 with steeples), Julien, Gilles, Graeme, and Louise. Finally the legs are getting some speed back. It felt ok hanging on to the back of the group for the first 3. Stomach painful on the last two, so had to let group go. Times still slow, but now not so far behind anymore.
First intervals in a while without heavy rain!
3:52.91 -- 2'33
3:53.88 -- 2'30
3:54.97 -- 2'26
3:58.12 -- 2'21
3:59.92
Average: 3:56