Trail/terrain running intervals 1:16:21 18.18 km (4:12 / km) +30m4:10 / km ahr:148 max:177 shoes: New balance 828
Pre breakfast session from parents along canal. 'Uphill' on way out, few locks / bridges/ roads to cross, otherwise mostly good surface.
WU
Drills and strides
10 mins threshold (9.77km 162, 166)
Jogging
Monagheti session 2*90(90), 4*60(60), 4*30(30), 4*15(15) with float recoveries. Running about 3 min/km in effort and just under 4 min/km for the floats (5.89km 169, 177).
CD with 6*10s relaxed strides
Running drills / plyometrics20:02 [1] 2.41 km (8:19 / km) shoes: New balance 828