Run - Road warm up/down (SLR) 8:00 [3] 2.0 km (4:00 / km) shoes: 340 ORoc 2010
Run - Trail intervals (Shafran) 19:12 4.0 km (4:48 / km) shoes: 340 ORoc 2010
On trails ran ~400m hard, ~400m easier recovery, sometimes up, sometimes down, sometimes forced to slow for footing, water crossing etc. They got progressively slower as workout went on.