Run (running club) 23:00 [2] shoes: Brooks cascadia 4
20 up, 3 down.
Run intervals (running club) 15:30 [4] shoes: Brooks cascadia 4
Speed work, kept out of wind...
8 x 150m-ish, small jog recovery (20sec-ish) at about 90%
then
8 x 80m-ish, jog recovery same length as run (30sec-ish) at nearly 100%
good hard blowout!