Running - hard intervals 24:00 [4]
shoes: Adidas flats
2x 6(2), 4(1), 2(1) on the hellish loose gravel round stora skuggan. Bit smaller group, Michaela and the boys give or take 5s/km too quick, so i was grinding it out on my own off the back, but the speed for the surface wasnt so bad i think and working fairly well.