Running, mostly off road warm up/down 49:22  10.89 km (4:32 / km) +40m 4:27 / km
Warm up and cool down in Cieza on the trail by the river. Lots of damage after flooding so couldn’t do the loop and had to do a few out and backs. Tired to start with but gradually waking up and loosening off.
Road Running intervals 30:00  9.86 km (3:03 / km) +30m 3:00 / km
6 x 5’ (2’ easy) on the road out and back on the same stretch. Half the reps were slightly uphill so a few seconds slower than the ones coming back down. Got gradually quicker through the session and didn’t push too hard.