running intervals 1:01:24 [5]
did 3 x 3min, 3 x 2mins, 3 x 1min, 3 x 30secs all with 1min jog recovery. except the 30secs had 30sec jog recovery.
felt ok, soleus was sore but i just ignored it.....
i think i kinda cheated on the first one though, cuz it was mostly all downhill.
i decided training by yourself can actually be really good cuz it teaches you to push yourself when noone else is there, like in orienteering :D