Trail running warm up/down 49:50 [3] 7.0 mi (7:07 / mi) +110m6:47 / mi
On the forest paths from Strassdorf
Road running intervals 37:58 [5] 7.5 mi (5:04 / mi) +90m4:53 / mi
6 x 2km (3min jog). On the cycle road from Strassdorf. It had a few gradual hills but was pretty fast. Legs felt good and the effort was pretty hard but felt a hundred times easier than the XC
Road running warm up/down 18:00 [1] 2.21 mi (8:09 / mi) +20m7:55 / mi