Running intervals 30:00 [4] 7.5 km (4:00 / km) +140m 3:40 / km
10x3mins around Red Hill. Just tried to run solidly as it was about 30 degrees with limited shade and a few hills. Kept going ok.
Running 21:00 [3] 4.0 km (5:15 / km) +25m 5:05 / km
~5mins before and after, plus 1min recovery jogging.