Running intervals 54:36 10.0 km (5:28 / km) +150m5:05 / km weight:81kg shoes: GT 1000 Yellow/Black 2
Went to MPC Monday - ran from work, via home, was a bit late so got 9 x 20s hill sprints, then jogged for a bit and did another 6 or so by myself + reasonable warm down. Sore/tired start but felt pretty good once I was properly warmed up.
Running warm up/down 8:00  1.25 km (6:24 / km) weight:81.1kg shoes: Mudclaw 300 (Blue)
Running race 35:36  8.2 km (4:20 / km) +107m4:05 / km shoes: Mudclaw 300 (Blue)
East District XC League @ Broxburn. Tired as always but felt fairly good after the first lap and overtook for most of the rest of the race. Very slightly slower than last year but generally positive. Even found a finishing sprint from somewhere. The strength stuff is definitely doing something.