Running31:30 [2] 6.4 km (4:55 / km) +60m4:42 / km shoes: NB 1080 v10 'The Ponies'
Sunset run from home around the Holden's Ck pond in Coombs. I often find sunset runs sort of rushed and depressing but this was nice, with the suburb lights coming on and the fading sky.
Running warm up/down 15:30 [2] 2.8 km (5:32 / km) shoes: Mizuno Wave Rider 22
Running intervals 26:00 [4] 6.3 km (4:08 / km) shoes: Mizuno Wave Rider 22
6 x 3', with 90" jog recovery with Tomas. Out and back along the LBG shoreline, a bit of a NW to slow down the 2nd half. Pace seemed pretty good (3.44, 3.38, 3.38, 3.39, 3.48, 3.37) given what I've done lately, probably faster than 5km pace and RPE 7.
Running warm up/down 14:30 [2] 2.9 km (5:00 / km) shoes: Mizuno Wave Rider 22