Intervals intervals 22:33 3.54 km (6:22 / km)
shoes: Brooks Ghost 2011
6 x 400 with 1min recovery
Tried not to do the first too hard, did it too slow!
89, 85, 84, 82, 81, 80
then 4x100with stroll back recovery
16sec each
Running warm up/down 29:36 [3] 4.31 km (6:52 / km) +50m 6:29 / km
shoes: Brooks Ghost 2011
Lap of the loch then drills, couple of laps and jog back afterwards.