Off-road running warm up/down 20:20 [2] 2.5 mi (8:08 / mi)
Onto the golf couse, through Kings and down to BF with 3 x 20sec stride outs. Afterwards around Kings and back along the road.
Off-road running intervals 30:00 [4] 4.5 mi (6:40 / mi)
Fartlek session around Brand and King's XC lap. Borrowed Dylan's Inov-8's which were still not grippy enough for this fartlek/reps session - ground very boggy in parts: 5.48 (BF) (1.12), 4.17 (BF small field and up onto XC lap til the corner tree) (1.11), 4.23 (XC course lap) (0.59), 4.22 (XC lap) (1.01), 4.23 (XC lap) (0.49), 1.31 (XC lap til the hill). Felt ok - couldnt really push it as wanted to avoid aggravating tendons which did feel a little tight. Got through unscathed.