Running warm up/down 25:00 [3]
Warm up/down for morning intervals at Kew ovals, 10mins there 15 warmdown. Felt pretty good despite it being morning.
Running 25:00 [4]
The intervals.
4x 200m (about 800 pace, a bit slow because legs still warming up)
5x 90 sec hills with same rec jog back down
Felt quite strong on the hill and definately running further up than 2wks ago, unfortunately no hr.
swimming 25:00 [3]
Rode an extra 15mins to collingwood pool rather than going to Kew pool in hope that it might be 50m but unfortunately it was 25m, very crowded and so warm I could hardly breathe. Frustrating swim, just did o1 km. Arms felt a bit sore after that!