Mixed trail road running 45:55  9.05 km (5:04 / km) +89m 4:50 / km
25min easy followed by 10*200m with 60sec recovery, finishing with a ~4min job back. Julie came and did the session with me, it was nice to have some company in that grim weather! And also someone to make sure I was pushing enough on the reps haha!
I went for my usual hazlehead loop, unsurprisingly muddy and wet! Some reps were slightly downhill, some slightly uphill, most across puddles, mud and wet leaves! About 7 reps were on trails and the last 3 on the road, so they were anything between 35 to 47 seconds.
No problems during the reps, my knee (on the bad side) was clicking on the cool down jog, not painful at all though - maybe things are just a little tight. I haven't been very disciplined on the glutes exercises and foam rolling in the last week so I will have to change that, being busy is not a very good excuse.