Off-road running intervals 32:40 6.8 km (4:48 / km) max:185 shoes: inov8 race ultra 270
2x (1.5k/4x800m) with 2 mins after the 1.5k and between sets and 60s between 400s
Tough in the dark and on a muddy path. Think 2:30 recoveries would be better and I probably overcooked the first couple of 400s trying to keep a good pace through the mud.
Road running warm up/down 12:30 [1] 1.9 km (6:35 / km) shoes: inov8 race ultra 270