Off-road running warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
slept:6.8 shoes: Inov-8 Mudclaw 265
Golf, Kings and down to Brand. Did a couple of strides beforehand and then easy after the session.
Off-road running intervals 30:24 [5] 4.5 mi (6:45 / mi) +70m 6:27 / mi
shoes: Inov-8 Mudclaw 265
Fartlek session - Kings/Brand/CH. Lovely afternoon (cool rather than cold) and ran in shorts, with still conditions: 5.23 (BF) (1.00), 5.01 (0.59), 5.17 (1.01), 4.32 (1.10), 5.57. Took advantage at the end of the new extended KS XC course whihc is fab. A decent session.