Off-road running tempo 40:00 10.0 km (4:00 / km) shoes: inov8 road-x 233 (iv)
Nickey line tempo fartlek, broke it up into 8x 5 min segments alternating a quick tempo effort with something closer to marathon pace. As usual the paces themselves were a bit mixed up due to the long (gentle) hills.
Got the efforts about right and the last couple were hard work.
Road running warm up/down 17:00  2.9 km (5:52 / km) shoes: inov8 road-x 233 (iv)