Running intervals 31:30 [5] 7.9 km (3:59 / km)
shoes: Asics GT-2170
7*3mins(90s) on the treadmill to make it worthwhile as its bare slippy out.
Kept the efforts reasonable....with hindsight could have maybe pushed them a little harder though the machine didn't seem to be enjoying it too much.
Ran them all at 3:20mins/km....Maybe should have gone down to 3km pace (3:10mins/km though?)
Finished off very sweaty though so I was working hard