Off-road running1:24:50 19.0 km (4:28 / km) +140m4:18 / km ahr:155 shoes: adidas Supernova boost (i)
Progression run from a steady start ramping up over trails in heartwood forest up to marathon pace through harpenden to finish. Challenging on tired legs. Camilla v strong at the end and I was hanging on after pushing the pace through the woods.
Off-road running intervals 57:30  14.1 km (4:05 / km) +90m3:57 / km ahr:170 max:183 shoes: Asics Hyperspeed (ii)
3 miles/2 miles/3x 1 mile, off 3/3/2/2 mins jogs
Times: 18:15, 11:40, 5:45, 52, 59 - avg 5:56 per mile
All more or less to plan apart from starting the last rep on a small incline so it looks slow. Really the first and third mile were quite similar apart from the different start points.
Road running warm up/down 13:00  2.3 km (5:39 / km) shoes: Asics Hyperspeed (ii)
Running (buggy/bag)15:00  2.6 km (5:46 / km) shoes: adidas Supernova boost (ii)