Running warm up/down (XC training) 44:00 [3] 8.51 km (5:10 / km) +69m 4:58 / km
shoes: Adidas Supernova Glide boost
Finally - a tempo with people!
Running tempo (XC training) 35:00 [5] 8.53 km (4:06 / km) +42m 4:00 / km
shoes: Adidas Supernova Glide boost
20 tempo - 5 rest - 15 tempo. GOOD. Second 10 mins of the first set was a struggle, and really dropped the pace on the last 5 mins. But managed to recover well for the final 15, and kept the pace there. Was so tempting to stop at 10 mins though as then I was on my own - but kept going, good mental workout! Happy.