Running 1:09:04 [4] 9.3 km (7:26 / km) +6m 7:24 / km
shoes: Kalenji AT XC Spikes
Good training session at Dromore AC tonight. Began with a warm up and then the main session followed by a cool down. For the main session I did 2x4mins @ 10k pace with 1min 30secs rest in between, I then had 6mins 30secs slow jog recovery before doing another 2x4mins @ 10k pace (approx. 4:00-05/km).
To finish the session we did 4x10secs sprints.