Running intervals 27:20  3.43 km (7:58 / km) +265m 5:45 / km
shoes: Inov8 mudclaw
crags hill intervals- 2 x 30s, 60s, 90s, [120s which i skipped to save my glutes & legs] and back down
just went for the pyramid session as it was a hectic morning. kind of defeated the whole pyramid thing by missing out the 2 mins but still a good session, beats dodging cars on a road in the dark on my own at home for sure.