Running on Paths intervals 1:02:42 12.61 km (4:58 / km) +234m4:33 / km ahr:161 max:190 shoes: Inov8 Roadclaw
Warm up followed by intervals.
6 mins on 3 off.
10x 2mins 1min 15secs off.
2mins 6mins on.
warm down.
Legs felt disgusting on the first few 2mins but started to feel a bit better on the final ones. Luckily the final 6 was mostly down hill so I felt like I had a strong finish.