Trail intervals 1:10:00 [3] 10.37 mi (6:45 / mi) shoes: Adidas Aegis II
7:00 warmup, Iwo Jigma (4.5 mi) in 14:08 out (6:13/mile) and 13:48 back (6:07/mile), 5 mins easy, 5 x 3:00 on/ 1:00 easy... 10:00 cooldown. Felt good, despite it being cool, wet and dark. Effort was good though.
7:00 warmup, 8 x 5:00 on, 2:00 easy, 15:00 cooldown... foot felt fine, didn't feel very sharp, but felt strong... Averaged about 6:00/mile during workout