Running intervals 15:00 [5]
Intervals at the park near BBC, on the footy oval (which is lit), and about 450m (and very muddy tonight). did 8 in 2 sets of 4 with 30 secs rest between ints and 2 mins between sets. times were 97, 97, 97, 97, , 97, 98 (had been beginning to think my watch was doing something stupid), 99, 99. the last ones really hurt and there was no way I was going any faster.
not as bad as I'd thought it might be, but heaps of room for improvement.
Running warm up/down 20:00 [3]
run to and from the park. took a short cut through SMT on the way there and back, and got nailed when I tripped over a little stone wall in the dark. graze on ankle and sore shoulder. oh well, could have been much worse!