Yesterday I was down for 1.5 mile warm up, 5 x 1 mile @ 6 min miles with jog recovery and 1 mile warm down.

Unfortunately the roads and paths are very icy and the track is closed so back onto the Town Fields again on soft snow / muddy ground (in the dark). I did my warm up and then 5 x 1 mile:

1 – 7:08 AvHR 147
2 – 7:10 AvHR 147
3 – 7:26 AvHR 148
4 – 7:40 AvHR 141
5 – 7:08 AvHR 148

The Av pace over the 5 was 7:19 and the AvHR was 146 (just 1 bpm over my LT zone).

On the 4th interval my right trail shoe came off which was quite amusing, I have never lost a shoe before.  Tough session, pleased with my times considering I was running on snow.  Bit bored of running around the Town Fields – did 7 circuits on it today.