Running intervals 10:31 [5] 3.5 km (3:00 / km)
shoes: Adidas Kanadia
2*700, 600, 500, 400, 300, 200, 100 with 90s recovery until after the 400 when it became 60s.
700 - 2:16
700 - 2:15
600 - 1:50
500 - 1:30
400 - 1:06
300 - 50
200 - 30
100 - 14
I didn't feel too good in the warm up but got into it fairly quickly. Further up the field for the 500 down. I am definitely noticing an improvement, quicker running and ahead of people I would usually be with.