Running intervals 11:45 [5] 3.8 km (3:06 / km)
shoes: Nike AirDirect 2
Intervals with Vale Royal
600m (1:50) 3min rest
5x400m (71-75secs) 1min rest
600m (2:07) 3min rest
3x200m (33-35sec) 30 sec rest (missed last 2 of 5 reps as pulled up with cramp).
Calf cramp... shouldn't have started the penultimate 200m, as had to pull up :/
Oh, and then went for warm down with Mike, and was proving how easy it was to jump over fence, but as I jumped, calf stretched really badly and collapsed when I landed... worst cramp I've ever had, but Mike thought it was hilarious, so it's all good..
And... need new trainers because they cut my ankles again!!!