Run - Road intervals (3.2) 22:00 2.82 mi (7:48 / mi) +174m6:33 / mi ahr:143 max:164 shoes: Conquest 2014
Small window to run, quick one down the dirt at dusk. First km fast, except for stopping for 3 cars so I could cross street, them a km easy, then 4 sprints at 6min/km (ish) for as long as I could them. Not long, but only way to get faster is to run faster - even if for just short bits...