Steve 5 x 3 minute efforts, 1 minute recovery : 22km incl 14 x 1 minute hard, 1 minute jog ; Bike Commute 16km

Tuesday morning set for Steve of 5 x 3 minute efforts, 1 minute recovery. Splits: 3:36/km,3:39/km,3:36/km,3:35/km,3:40/km.

I ran 22km on muddy forest trails including 14 x 1 minute hard, 1 minute easy. MTB commute of 16km, caught in a rain squall, completely saturated in 5 minutes. The rain has mostly stopped for this week. We should get some regular minus degree frosty mornings in the next week and onwards.

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