Off-road running intervals 31:00  7.2 km (4:18 / km) shoes: inov8 f-lite 195
8x 3/1 mins
Along the coast from Birgu/Vittoriosa. Real mix of terrain including some v rocky ground as well as nice coastal path. Plus a fresh sea breeze and a few sharp hills. So paces v inconsistent, but around 800m per rep on avg.
Road running warm up/down 45:00  8.0 km (5:38 / km) shoes: inov8 f-lite 195