Running intervals 39:20 [4] 9.26 km (4:15 / km)
shoes: Salomon Sense Ride3
No wind today but track was pretty muddy so had to adjust the times a bit, 400m jog after each interval.
Planned vs actual pace:
1600 (4'00"/km / 4'01")
1200 (3'45" / 3'50")
1600 (4'00" / 3'57")
800 (3'35" / 3'40")
1600 (4'00" / 4'05")
400 (3'25" / 3'32" )
Feeling okayish but shorter ones I had to adjust my speed as I didn't want to risk anything in the mud.