Road Run warm up/down 10:09 1.97 km (5:10 / km) +35m4:44 / km ahr:146 max:171 shoes: Nike Zoom Fly
Track running intervals (Cinder track ) 18:50 5.02 km (3:45 / km) ahr:176 max:195 shoes: Nike Zoom Fly
8x400 with a 200m float then razzed the last 300 for a 5k pb :). Had the rennie to race against but he was about half the track ahead of me for most of it . The float felt like not a float and the 400 felt a bit slow but that was because the lactic was insane. Also feel like a better surface would reduce the time . First time I’ve felt fully like I’m gonna be sick .