Running - Trail / Road29:00 [2] 5.95 km (4:52 / km) shoes: New Balance Blue
WU/D
Running - Trail / Road33:00 9.5 km (3:28 / km) shoes: Irocks
4" [1" jog] 1" [90' walk], 4" [1" jog] 2" [90' walk], 4" [1" jog] 3" [90' walk], 4" [1" jog] 2" [90' walk], 4" [1" jog] 1" Averaging 3:20s for 4s and 3:05-3:15 for shorter ones. All quite consistent, in a nice pack for all reps. Never felt like I was really pushing.
Feeling noticeably stronger from last week already.