Running, mostly off road 1:05:30 [2] 14.14 km (4:38 / km) +15m 4:36 / km
Warm up, cool down and easy running between the faster stuff.
Running, mostly off road intervals 42:30 [5] 14.0 km (3:02 / km) +15m 3:01 / km
2 x 3km, 2 x 2km, 8 x 500m with easy running recovery. Used the Inn cycle path, gravel and flat but on a freezing cold day with ice chunks in the beard and eyelashes and a headwind on all the odd numbered reps.
The first two were hard but running about 3'05" pace, couldn't pick it up much for the 2km, 3'04" average (dying on the windy one and had to fight to pull it together). Recovered quite well for the 8 x 500m and ran them all reasonably well (85"-89") with the last being the quickest. They were bloody hard and felt adequately fast, the watch splits have the recovery being way faster than it was and the 500m reps being not as quick as they felt so they were probably a bit quicker, not really important either way. Overall it was hard but after the cool down I felt relatively good and my legs weren't smashed, maybe the gravel is a bit easier going.