12x 20 sec reps (ovals slight down slope) with 2 min recovery jog/ walk.
read map on recovery which felt really useful for getting a bit more routine in my thinking
not much time for a longer warm up/down.
felt ok but cough came back by the end.
quads a bit tighgt
Strength20:00 [1]
core stuff and then some arms.
bit of a high temperature in the evening and tired.
ran from the rostrevor house up into morialta, via hogans hill- 2nd falls- deepview lookout-back
started feeling a bit flat on hills after 2nd falls, but pushed on . felt good at the end