Running warm up/down 17:20  3.02 km (5:45 / km) +80m 5:04 / km
Warm up to OC ridge
Running intervals 21:43  4.62 km (4:42 / km) +109m 4:12 / km
First time setting intervals on my watch...
4 x 1km with 1' recovery on OC and Bruce ridges
Stuffed the third int by looking at my watch and seeing I had done over 3km so thought the watch hadn't beeped so I started walking trying to work it out but really it was (obviously) because I hadn't quite covered the 3rd km of my int yet (didn't realise the recovery counted in that total, dumb dumb me). Anyway, that was silly. Next time I'll keep running until I get beeped at! Oh and then I noticed that the little person in the watch is running when I should be doing the int and hunched over during the recovery, funny!
Running intervals 1:33  0.45 km (3:25 / km)
Made up for stuffing around in the 3rd interval by running hard back to the gate
Running warm up/down 14:25  2.59 km (5:34 / km) +19m 5:23 / km
Warm down back home via O'Connor heights and the wetlands