Running 33:00 [3] 7.0 km (4:43 / km)
shoes: Asics trail shoes
Run at lunch down the canal. Did my good deed for the day and stopped to help a woman who was struggling to push a wheelchair up the hill at the side of Don Valley bowl.
Running intervals 40:00 [5] 5.0 km (8:00 / km)
shoes: Road shoes
Hallamshire. Stockarth Park. Started off with a 4 minute uphill interval, then 20 minutes of Parlauff (up/across/down), then 10 minutes of race and chase. The hills made it tough, broken on the long run home.
Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Road shoes
Home to clubhouse, clubhouse to Stockarth Park and then the looonnnggg drag back home. Pretty screwed when I eventually made it back.