4 PM
Off-road running 22:27 [3] 5.0 km (4:29 / km)
slept:6.6 shoes: Asics DS Trainer 19
Gorgeous afternoon so started with 4 laps of the IVC fields...
Fitness training intervals 30:00 [5] 3.08 km (9:44 / km)
Into the gym and did 5 x 4 mins (2 mins rec) on L17 and keeping the rpm over 70. Tough.
Treadmill Running warm up/down 6:51 [2] 1.0 km (6:51 / km)
shoes: Asics DS Trainer 19
Very easy 1K after the session, chatting business to the Principal :)