Off-road running intervals 57:30 [4] 14.1 km (4:05 / km) +90m 3:57 / km
ahr:170 max:183 shoes: Asics Hyperspeed (ii)
3 miles/2 miles/3x 1 mile, off 3/3/2/2 mins jogs
Times: 18:15, 11:40, 5:45, 52, 59 - avg 5:56 per mile
All more or less to plan apart from starting the last rep on a small incline so it looks slow. Really the first and third mile were quite similar apart from the different start points.