Off-road running intervals 50:00 11.0 km (4:33 / km) shoes: Asics 2150
Long reps sesh at S Norwood. 1x 2.7k loop, 2x 2k loop and 3x 0.9k loop, all off relatively short recoveries.
Last set of reps were really hard despite never getting near to flat out pace - did better at managing the intensity than I have done in the past.
Road running warm up/down 17:00 [2] 3.4 km (5:00 / km) shoes: Asics 2150
Disappointingly I left my Garmin charger up at home so the distances are a guess.
Terrain running long 2:05:00 13.89 km (9:00 / km) +350m8:00 / km ahr:124 shoes: Jalas Jukkola
Long run around Sleddale Forest fell with Em. Easy pace but some of the tussocky bits and climbs made it a good workout. Really nice day and at this time of year the place was deserted.