Running intervals 24:00  4.53 km (5:18 / km)
ahr:130 max:142 shoes: Brooks Adrenaline Aug 2009
Intervals - after a fashion!
Just me and Tom at training for the delights of 4x5mins on the track, all still a bit of a struggle (perhaps I should do some stretching...) so just ran steadily at what turned out to be a bit slower than my overall speed for the marathon (!), covering between 1080m and 1110m each time.
Running warm up/down 33:47  4.92 km (6:52 / km)
shoes: Brooks Adrenaline Aug 2009
Jog before and after and some very token drills beforehand.