Running warm up/down 8:56 [2] 1.68 km (5:19 / km) +17m5:04 / km
Running54:00 [4] 10.7 km (5:03 / km) +333m4:22 / km
Cressbrook crawl fell race No entries left when we arrived to raced unofficially and finished as second woman. Good fun race apart from the 1km road hill to the finish.
Running warm up/down 6:57 [2] 1.03 km (6:45 / km) +12m6:23 / km
Running warm up/down 13:49 [2] 2.64 km (5:14 / km)
Running intervals 25:00 [4] 5.64 km (4:26 / km)
Shuoc intervals Feeling pretty drained before this, combination of residual tiredness from weekend and a busy clinic just before. 10min tempo (3min), 2 x 3min (1min), (2min), 2 x 1min (1min) Didn't do sprints at end and tempo at an easier pace than normal but good to get it done.
Running warm up/down 14:31 [2] 2.48 km (5:51 / km) +65m5:11 / km