Road/Trail Mix intervals 1:18:00 [5] 20.0 km (3:54 / km) +40m3:52 / km shoes: Boston White
Fartlek: 10 x 1km MP / 1km Moderate. Very windy so ran on the gravel road in forest to get try to get some shelter. Good session. Faster kms were: 3:21 / 23 / 22 / 25 / 24 / 30 / 30 / 27 / 24 / 23.
10 AM
Road/Trail Mix warm up/down 40:00 [1] 8.0 km (5:00 / km) +20m4:56 / km shoes: Boston White
Road/Trail Mix intervals (Fartlek) 1:02:55 [5] 17.0 km (3:42 / km) +60m3:38 / km shoes: Boston White
Fartlek @ MP: 1km - 2km - 3km - 3km - 2km - 1km (1km recovery @ Easy to Moderate pace). Did this on the gravelly 3.2km loop, hot and windy but ended up quicker than intended. Splits: 3'22'' / 6'44'' / 10'11'' / 10'19'' / 6'48'' / 3'27''.
11 AM
Road/Trail Mix warm up/down (Easy) 43:30 [1] 9.0 km (4:50 / km) +40m4:44 / km shoes: Boston White