Trail running long 1:47:06 [3] 10.91 km (9:49 / km) +50m9:36 / km shoes: Salomon S-Lab Speed
I met up with Jenn and David at the Goat Creek trail head in Banff. I thought we could do a loop but the main trail was only open to skiers so we had to cross the creek at the beginning and do an out and back.
Dirtbag session 10 minute warm-up run. Flat intervals: 400 meters hard effort followed by 200 meters easy, non-stop x8 I just did hard the whole time as I couldn't hear Andy's commands.