running intervals (Belair) 5:00 [5] 1.2 km (4:10 / km)
shoes: Asics Kayano 18
Trotted across to the adventure playground to stretch and then gave 12 x approx 100m a go, on soft grass trending uphill. Most were about 26 sec. It was still rather warm and I achieved lightheadedness pretty quickly!
running 1:29:32 [3]
shoes: Asics Kayano 18
Losts of stops in this but it added up to a decent amount: warmup to/from playground plus recoveries between intervals. Trainline-steps loop with Zara/Callum, Fern & Tyson, Lauren (who we broke - or rather, mountain biking earlier in the day had taken it out of her). Then ran Zara home across the golf course. That last hill nearly did me in.
Legs handled this okay, if slowly, but knees really stiffened up overnight. There is clearly a limit to the amount of time I can spend running on them, so it's probably a good thing that I can't be part of Fern's long run this weekend (we'll be in Melbourne...mmm coffee!).