Running warm up/down 21:20 [3] 4.7 km (4:32 / km) +20m 4:27 / km
shoes: Adidas Adizero Boston
Along the quayside before then jogging back after. Bumped in to Roger Sillito of NFR commuting home
Running tempo 30:00 [4] 7.3 km (4:07 / km) +20m 4:03 / km
shoes: Adidas Adizero Boston
3*8mins on the quayside (2mins)
First one felt comfortable then got progressively harder and couldn't hold the pace. Enjoyed it though and nude to get some harder efforts in the last two days