Running intervals 19:51 [5] 4.0 km (4:58 / km) +275m 3:42 / km
5x4min with 3min recovery on trail loop
loop about 800metres with 55metres of climb.
times:
3:53, 3:54, 3:55, 4:04, 4:03
last two were pretty tough, ran without taped ankles, so didnt push on the downhills, getting confidence back in my ankle