trail running 1:12:39  12.97 km (5:36 / km) +176m 5:15 / km
shoes: INOV8 Terra Ultra G
70' with diagonals.
I chose to do it on good trail this AM just down the road rather drive nearly 30 mins to a sodden, muddy pitch but if you would prefer me to go for that let me know.
I did 12 x 30-45s in the middle of the run on flat runnable terrain and it felt better physically and mentally than last week on the pitch.
Bit of an ache towards the end but eased off afterwards again