Off-road running intervals 48:15 [5] 9.5 km (5:05 / km)
ahr:181 max:191 shoes: inov8 race ultra 270
6x 1,500m on the railway path off 3-4 mins rest
5:15, 17, 13, 08*, 03*, 22 (had to avoid horse)
A good marker for what I could do in the 10k later in the year. Really worked hard with longer rests than I'd usually take. Paces just under 3:40 should translate into a 10k time of 36:xx if I can get a bit of training done over the next few months.