Running49:00 5.72 km (8:34 / km) +194m7:19 / km ahr:143 max:193
Club night intervals. A group of about 20. Really fun. Simple orienteering loops around the ski trails. Pretty hilly!
Not much of a warm up and I tweaked a muscle in my left quad on the first interval. Will see how it is tomorrow. I'm going to try and get away from work in time to do a longer warm up in future.