Running intervals (Road) 37:40 [5] 7.7 km (4:54 / km)
Sort of wonky pyramid session
1.5k jog
500m flat effort (1:48)
200m jog
300m effort (1:18)
100m jog
400m uphill effort (1:40)
500m jog
500m downhill and flat effort (1:44)
200m jog
500m flat effort (2:03)
200m jog
400m flat effort (1:37)
300m jog
300m effort (1:16)
1.8k jog