Running warm up/down 12:51 [2] 2.27 km (5:40 / km)
Running intervals 30:00 [5] 5.47 km (5:29 / km) +52m5:14 / km
SHUOC intervals 4,4,3,3,2,2,1,1min with (1min) between same length reps and (2min) between the rest. Feeling sluggish on first rep but much better after that. Finally back at endcliffe and not too much mud!
Running warm up/down 15:31 [2] 2.67 km (5:49 / km) +74m5:06 / km