Path/Terrain1:00:10  10.82 km (5:34 / km) +185m5:07 / km shoes: Salomon Sense Pro 2 - 2018 Red
Early rise with Tim out to a lap of Craigmillar GC, nice running opportunities there for anyone who's not been. Up Blackford and then hem.
Path/Terrain25:51  4.03 km (6:25 / km) shoes: Inov-8 X-Talon 230 - 2018
Path/Terrain intervals 34:38 9.34 km (3:43 / km) shoes: Inov-8 X-Talon 230 - 2018
EUOC KF - 4 x 7min [2min]
One of those days where even skipping lunch and making up for it with a prawn mayo sandwich just before heading out didn't stop a really nice pair of legs. Warm and still November evening meaning it was lots of half naked boys from the word go, and cruised round the first few with Carcas, Nobs and Brutus, limited only by the legs i.e. lungs quite comfortable. Not many session where I can confidently say I was in zone 4 for the reps but this was one today. Used that prawn mayo power on the last rep to run a bit harder and away from Eddie but that made him cry so I had to apologise. Got ruined on the sprints after but that's acceptable.
Path/Terrain warm up/down 22:24  3.86 km (5:48 / km) +46m5:28 / km shoes: Inov-8 X-Talon 230 - 2018