warm up/down 20:00 [2] 3.28 km (6:06 / km)
WU: Jogging, dynamic stretches then strides
WD: jogging and walking
Running intervals (pyramids) 23:00 [5] 5.35 km (4:18 / km)
1min fast, 1min 'active rest' (walking/jogging), 2min fast, 1 min active rest, 3min fast, 1min active rest ect... up to 4 mins then back down (3, 2, 1)
felt good but after my shins and calves completly siezed up and were really hurting; im gonna soak them in a hot bath and see how they are tomorrow
good interval session though - was going to do different ones (4x 5 mins with 90s rest inbetween but lost track of time so thought it would be quicker to do these ones :P