Running 1:32:00 [3] 10.0 km (9:12 / km)
2k warm up, with some run throughs and drills. The set today was Pyramid aka fartlek -> 1min on/off, 2min on/1min off, 3min on/1min off, 4min on/1min off, 5min on/2min off. Then we reversed down the pyramid, increasing the speed. After that we did 4x 30sec on/off. Finished off with a 1k warm down and 3x 1.30min plank... really fun but definitely hurt, good for practising running on tired legs :)