running intervals 40:11 [5] 7.1 km (5:40 / km) +20m 5:35 / km
ahr:145 max:171 shoes: Adidas Pureboost DPR
easy around the Meadow before intervals on cycle path:
3 x 3mins (off 90secs), 1 x 2mins, 1 x 1mins: approximately 800m for 3mins, 550 for the 2mins, and 300 for 1min
jog home (500m)