Run - Trail tempo (Shafran) 21:40 [4] 4.0 km (5:25 / km) +55m 5:04 / km
shoes: 285 RocLite B
about the same real pace as the road warmup, but definitely working harder, lots of direction change, footing adjustments etc. A very fine workout, but kept it short due to lack of time and the likelihood of doing track workout 5x1000m tomorrow AM. Felt the achilles a bit on the road, but fine in the woods. Moral - stay off roads.