running intervals 48:00 [3] 9.91 km (4:51 / km) +250m 4:18 / km
8x5 min w/ 1 minute rest. The first 6 all had some nice overgrown trails that were almost forest running, 7th a climb up from the forest, and ended it off easy with a nice flat 5 minutes around a park. There was a bit of climb but I think 250m is a little too much