Running 50:00 [3]
16min warm up
16minute mona session at Walka, or the 'soft' version as josh called it.
ie. 2x90, 2x60, 2x45, 2x30, 2x15. I have a bit of a habit of going out too fast when i do intervals so i was 1second off making it back to where i started, but better that than having slacked off in the first half! Think i kept the efforts pretty constant but the floats slowed a little after the first two. First time doing this though and i really enjoyed it!
Warm down was 6mins or so of proper running technique focus and then another 10 or so back to the car.