Steve 4 x 3 minute Intervals ; Hilly Trail Run 14km

Thursday morning session for Steve of 4 x 3 Minute efforts, 1 minute recovery. It was very cold again. Splits in the mid-3 mins/km after a slower first effort.

I ran at lunch in warmer weather, similar loop to yesterday, 10 minutes quicker than yesterday with a 2km dog run to finish.

Next set on Saturday, long XC intervals.

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