Running intervals (Damflask trail) 23:00 [4] 3.9 mi (5:54 / mi)
shoes: Adidas boston boost 3rd pair
6 x 3 mins with 1.5 jog recoveries.
Then 5 x 1 min on 1 min off.
Running warm up/down 51:00 [3] 6.3 mi (8:06 / mi)
20 warm up to damflask, jogs between intervals, warm down.