Running intervals 52:39 [4] 10.3 km (5:07 / km)
slept:5.0 shoes: Asics Kayano - Mar 2012
Needed a decent run after a looong day of work (started at 6am and got back home around 7.30pm - the life of a modern international civil servant!). Decided to do some intervals this evening to keep with the change of programme to a steady diet of intervals and hills. After 15 mins warm up did 4min (@4.22/km), 2 min rest/ 2x2min (4.10, 4.12) with 1 min rest / 4x1min (3.58, 4.13, 4.05, 4.05) with 1 min rest / 2x2min (4.03, 4.07) with 2 min rest / 4 min (4.10). Jogged back home. Good session, pushed hard and tried to keep the running form good. Nice to run fast though getting tired towards the end. Beautiful evening for it - 20 deg, still, sunny.
