3 min time trial thing going as fast as possible and noting where you ended up. 5-6min rest then before
5 x 3:18 (1 min) with the idea that you want to get as far as you did on the 3 min one on each rep.
Got a bit further that the 3 min on each one so maybe could have done it a bit harder. Legs were feeling good, but my lungs weren't too happy, especially on the last one.
Run29:55  5.55 km (5:24 / km) +15m5:19 / km
Lap of WSC, started heading home before I realised I left my thermal. Wasn't where I'd left it so down to the clubhouse to find it then home.
Hills in Greenwich
6 x 1min (2min)
6 x 45s (1:30)
6 x 18s (30s)
I had intended to to do 4 x 30s (1min) for those last ones but the hill I went for was a bit small, so I just rolled with it.
Run38:23  7.97 km (4:49 / km) +30m4:43 / km
Feeling a bit tired but once I got going not too bad. Finally got the full circuit on the tigers in the Monkey House so moved up to the reds. Arms were very tired then but so I didn't get far but it felt doable.
Did some core stuff on the bar too