Running intervals (Hay park) 31:00 [4] 7.0 km (4:26 / km)
shoes: Brooks pure cadence
3km average 4.50 min/km
2km average 4.40 min/km
1km average 4.30 min/km x2
Plus some stopping at times for the dog, roads etc. shOuld have done a better warm up also
Running (WU/CD) 20:00 [3] 2.5 km (8:00 / km)
shoes: Brooks pure cadence
Not enough WU. Included rests between sets also in this tally.