Intervals 10:49 [5] 3.2 km (3:23 / km)
8 times 400m with Thomas, Nate and Gord starting ~10s behind me. Feeling low on energy on the warm-up, so did not expect much... went better than I thought once I started. Did the last 2 with no shoes, socks... then took the socks off (which was better) since my physio told me to try running barefoot.
1:26
1:52 rest
1:22
1:57 rest
1:20
1:59 rest
1:19
2:00 rest
1:19
2:00 rest
1:20
2:00 rest
1:23 (socks)
1:56
1:20 (bare feet = more grippy)