Trail Running warm up/down 21:30  4.16 km (5:10 / km) +94m4:39 / km ahr:142 max:175 shoes: X Talons 212
To DVC then over to the Crags to check out a new interval loop and some drills.
Trail Running intervals 31:47 5.43 km (5:51 / km) +219m4:52 / km ahr:146 max:179 shoes: X Talons 212
2x (5x ~330m with about 30 climb), ~7min between sets. Jog back down recovery of about same length as reps. Amazing weather so taps aff with the lads. Ali and Bash a bit of the front so ended up running most of the reps just ahead of Chicken and Tim. Surprisingly tough session.
Trail Running11:29 1.26 km (9:09 / km) ahr:132 max:171 shoes: X Talons 212
4 short downhill strides of about 100m before wanging it all the way down from the top with all the lads. Walked back up each time, but still a solid effort.