Weather: Dry – 28°C
Start 16h50 – 17h35
Gear: shorts; shirt and New balance 1061 OG and Podiatric insoles…(home recepy!)
tunes: DJ Beatsmith from Podrunner.com – freeway to 10K level 1 week 1

Notes:
This run was a warm up: 5min.; a 4 minute fast segment and 2 minute recovery (these are repeated 5 times) end with 3 min cool down.
Everthing went smooth up to the 5th fast segment, had to start walking up to the last 2 minute recovery…
Hope to redo this in about 2 days…
Note to myself… DRINK MORE …WATER!