Run warm up/down 30:00 [2]
shoes: 9 2007 Saucony
21 minutes before, 9 minutes after. Most with the Sauconys but some with the Asics. ~8 minute miles.
Run intervals 31:25 [4] 4.75 mi (6:37 / mi)
shoes: Asics spikes
TNT. By myself but Eric was around so it counted as a TNT. Keeping the dream alive.
4 x 1600 intervals with 3 minutes rest (2 jogging lap and 1 hanging out at the start.) Goal was 5:45.
528 (83)/300
537 (34)/300
540 (02)/300
539 (44)/300
Got the goal alright.