trail run (warm up) 20:16 [3] 4.15 km (4:53 / km) +43m4:39 / km
Boris is back. Running company is key. A pretty speedy warm up around Maltby lakes.
trail run intervals 26:00 5.7 km (4:34 / km) +60m4:20 / km
4 x 4min with 2,5min rest
I definitely pushed harder than I would have done on my own. Felt a bit dead after the first one.
distances
1.12
1.08
1.09
1.06
trail run (cool down) 17:12 [2] 3.01 km (5:43 / km) +10m5:37 / km