RUNNING intervals 35:23 [4] 6.9 km (5:08 / km)
dis intervals down the road trying out the 'pylon challenge' that louis' coach Dennis has suggested which is where you run hard for two pylons then easy for 1 and then repeat. did that until the pylons ran out at the 3.5km mark so then did 90 hard 30 easy.
legs feeling great until I got to my warm down and my glutes/hamstring on my left leg got sore.