running 22:03 [2] 3.08 km (7:10 / km) +90m 6:15 / km
shoes: Inov8 Trailroc 245
Shining Cliff
easy run across the open and down through the wood before a few hill intervals, checking that they had removed the fence from the middle of the area
running intervals (terrain) 10:50 [5] 1.0 km (10:50 / km) +100m 7:13 / km
shoes: Inov8 Trailroc 245
Hill intervals: 5 x 110m with 20m climb, off 75secs, same as last week, but started 10m further back: really hard work, the last two rests (jog down the hill) stretched to 90secs