Running warm up/down 10:29 2.37 km (4:25 / km) +25m4:12 / km ahr:145 max:156 shoes: Adidas Glide Boost
Intervals27:48 7.5 km (3:42 / km) +17m3:40 / km ahr:162 max:182 shoes: Boston Boost
4*4min on the treadmill at the gym.
Either aerobic threshold or the running economy is really bad shape right now. HR in the ceiling already at 3:15 min/k which is usual starting speed for these intervals.