Running 1:00:00  8.0 km (7:30 / km)
shoes: Brooks Adrenaline GTS #2
400m (1 min), 4 x 800m (2 mins), 400m
did a loop we haven't done before and I reckon it was a bit less than 400m
times - 68s, 2:25, 2:25, 2:27, 2:27, 66s
for the last 3 reps we started about 10m further back so if we'd started at the same place I might have had all times the same for the 800s so I'm really happy with that, pushed hard on the last 400m.
10 min jog and drills to warm up and 10 min jog to warm down