Running 25:00 [5] 6.3 km (3:58 / km)
shoes: Salomon XT Wings
Was suppose to be going home today but have ended up in Sheffield for another day. Really wanted to do this on the flat so ran over to Ruskin park and ran a 500m loop, probs about 5-10m of climb iin each 500m.
4x4 mins again with 3mins off.
First 2 were about 1.26km and the second 2 about 1.24km. Probably slowed due to tom dropping out after the second and underfoot becoming muddier with the rain. Felt reasonably good, definitely better than the 4x4s I did on the hill in ponderosa last week.
Running 10:00 [1] 1.2 km (8:20 / km)
shoes: Salomon XT Wings
Some how got a stitch in my shoulder on the way home.