Running55:51 12.35 km (4:31 / km) +109m4:20 / km ahr:142 max:179
Absolutely tipping it down so instead of planned longish intervals I did a tempo instead. Two laps of Sognsvann lake (6.4km) in 21.35 (Anders Nordberg apparently aimed for sub 20 mins pre woc which is going some). Feeling pretty good.