Running warm up/down 38:00 [2]
Jogged to DVC, about 20mins of Strides focusing on technique & fast movements, Steady jog home with a 3*10sec cruises.
Running intervals 18:40 [4] 4.0 km (4:40 / km)
Intervals, out on my own as got ditched by the guys in about 20m. Not too fussed, felt good & decided to forget times & work on posture. Ended up being way faster than I have been all year! 3:42, 3:47, 3:45, 3:47. Happy :)