running intervals (30.60.90.120.90.60.30 all) 22:00 [4] 4.3 km (5:07 / km) +30m4:57 / km
Intervals , quicker pyramid all 30 recovery as the light fades at Taynish - while Iris did her interval session ! Intervals hard Taynish nicer than expected given the cold , wet evening
running warm up/down 20:00 [3] 2.8 km (7:09 / km) +40m6:40 / km