Running (Warm up/ Cool Down) 37:00 
Warm up for 11min before my tempo run, 6 min after tempo, and 20 min after strides. I felt strong and not tired, eventhough I missed an hour of sleep last night. Running on both grass, pavement and in the forest. Beautiful sunset!
Running (Tempo) 23:00 
ahr:175 rhr:43 slept:7.0
Went out expecting to run a 5k in the woods at threashold pace (3:43/km) but soon found that I didn't have an accurate means of calculating/ keeping track of my distance so my regular pacing was inadequate for my stride at threashold pace in the woods (they could equilize each other though). So I assume that i ran more like a 6k as opposed to a 5k. Anyway, I enjoyed winding through the forest faster than usual. Legs felt strong.
Speed Work (Strides) 1:40 
5x400 meter strides at 19sec. It felt good to get out and sprint even if it was just for 50m.