Running - Road warm up/down 13:00 [2] 2.5 km (5:12 / km) +30m 4:54 / km
slept:8.5 shoes: New Balance N1024
Shoes were surprisingly OK in the wet snow. To Goodwin and then the hill, and then home.
Running Intervals hills (Springvale Road 2.30s) 28:20 [3] 5.0 km (5:40 / km) +250m 4:32 / km
shoes: New Balance N1024
6x2.5 minutes up, jog back recovery. Each rep about 470m/40m climb.
Quite a big group, and I didn't realise how parked-up Springvale gets, so it was a bit necky with people running on the road. I went for the snowy pavement option to slow me down. Was taking it very easy due to the knee - I could tell that it was there at times, but 40mins of easy running was OK. Put a bit of effort into the first minute of each rep, then cruised the rest as legs could tell they hadn't been used properly for a week or so. Still need to keep it easy mind.