Running30:00  5.4 km (5:33 / km) shoes: Assics- Gel Fuji Attack
Ran to meet Tom and then ran up to walker barn for some intervals.
Running13:00  2.68 km (4:51 / km) shoes: Assics- Gel Fuji Attack
Did some terrain intervals with Tom F - did 6 intervals around 1 min each and jogged back then straight into the next one. Was in some marshy, tussoks. Ankle felt a bit sore when I got back but its good to help strengthen the muscles.