Running intervals 47:59 8.55 km (5:37 / km) +160m5:08 / km ahr:143 max:169 shoes: Adidas Boston Orange!
Red Bridge ints with Fatrat although we did briefly bump into IanD at one point. Both Fatrat and I weary and uninspired. Did 4*ecmo ints and I had zero zip, dragging myself round in 4mins each int. Ben gave us a pep talk at the end for having done em.