Running Trail 15:43  4.4 km (3:34 / km)
4x 1100m around Råcksta-Träsk with 4min walk recovery
4:08, 3:55, 3:51, 3:49
Felt really tired this morning and it was roasting at the lake so didn't have much expectations about time or even finishing the session. So decided not to look at my watch and just run as hard as i thought id manage.
Srpriced myself and got it all done and with splits getting faster not slower. Really happy about this.
Running - road 30:00  3.55 km (8:27 / km)
2.2km jog home with Hilda who met up with me on her run.
+walking recoveries between reps