Running intervals 30:00 [4] 7.5 km (4:00 / km) +120m 3:42 / km
6x5mins mainly on singletrack on Red Hill. Bit of a scorcher so more fartlek-y/solid than flat out. Kept going ok.
Running 27:00 [2] 5.4 km (5:00 / km) +90m 4:37 / km
2min recovery jogs + about 8mins each warm-up/down.