Running warm up/down 18:23 [3]
Run up the hill; going faster than a usual warm up because it was getting dark
Running intervals (1km terrain) 9:40 [5]
The usual 1km loop but this time it was dark and muddier than usual... windy up and down path...
just did it twice because it was to dark to do anything else
1# 4:47
2# 4:53
Running 2:00 [1]
rest inbetween intervals
Running warm up/down 14:40 [2]
ran back down to the schools playing fields to do some speedy intervals on easy ground... preperation for the weekend!
Running intervals (speeeed) 2:30 [5]
5 x 30s totally flat out intervals
Running 4:00 [1]
1min rest between each interval
Running warm up/down 2:43 [2]
Another quick warm down...
Stretching 6:00 [1]
legs feeling pretty well worked!