Intervals 22:00 [4] 4.0 km (5:30 / km)
4 by 1k intervals on trails with HM. 1:15-2 mins rest between each. 5:50-5 mins per k... The second interval had a particularly large amount of climb, and the third (while more downhill) was pretty technical. Last one was by far the fastest (had a bit of gravel trail).