11/09 Focus: Intervals, Treadmill.

After what I would deem 2 revolting days, I have excelled myself this evening.
Went to the gym- purely to run- on the mill of dread.
Had intervals in mind. 
Let's just say 9.2 kms in 76:10. Fastest 8 kms in 65:20 (3 mins faster than fastest of season). 
5 kms was under 42 mins.
Black shoes

Intervals as follows:

Run 7.6 kms/hr ( 8 min/km)

Jog 6.6 kms/hr (9 min/km)

Run/Jog distances as follows

0.2/0.2 (0.4 total)

0.4/0.2 (1.0 total)

0.6/0.2 (1.8 total)

0.8/0.2 (2.8 total)

1.0/0.2 (4.0 total)

1.0/0.2 (5.2 total)

1.0/0.2 (6.4 total)

0.8/0.2 (7.4 total)

0.6/0.2 (8.2 total)

0.4/0.2 (8.8 total)

0.2/0.2 (9.2 total)