running intervals 24:00 [5] 7.0 km (3:26 / km)
shoes: x-talon 190
Aranda grass with the crew in heavy conditions.
2x3k with 1k jog between. obseletely stuffed now, need to do more of these long winded efforts. Tim Tams and Coke fixed me up though.
9:42, 4:18, 9:59