Road running intervals 28:30  6.0 km (4:45 / km)
ahr:175 max:186 shoes: Asics Hyperspeed (i)
Track reps - 8x600m at crystal palace
Ran 200m at 3k pace then 400m at 5k pace for each rep. 200m recoveries. Tentatively planned 10 but called it a day after 8 when the quality started to drop off.
Times: 2:05, 04, 05, 04, 09, 08, 07, 09.
(reps 5 & 6 artificially long due to getting forced wide by the sprinters, didn't really start to slow until 7 and 8)
Pleased with those times, mcmillan says 2:05s are right for a 2:55 marathon and if that really is 3k-5k pace then I should be able to manage low 18s for a fast 5k. Good place to start.
Road running warm up/down 30:00  4.5 km (6:40 / km)
shoes: Asics Hyperspeed (i)
included a fair bit of walking and stretching