75% off trails, 25% road 40:00 [2] 7.0 km (5:43 / km)
shoes: VJ Panther with Spikes 2
20:15
Warm up and cool down.
100% off trails intervals 15:00 [5] 3.5 km (4:17 / km)
shoes: VJ Panther with Spikes 2
4x "through the woods interval loop", with 1.5min rest. I am astonished about my time, 2'47'', 2'43'', 2'44'' and the last 2'29'' (which is 14 seconds faster than my personal best time!!! I must be in shape! ... or did I cut a corner?!?). It must be taken in account, that usually I do 8 intervals, so by the time I get to the last one, I am more tired.