HFW reps. 7:05, 11:35(?) and 12:50. Big improvements on last time. Stood aside a bit on last one when a horse ran past me on the cycle path (in the opposite direction) - without a rider in sight.
hfw. Started intervals after warm up ok, then ended up clinging to a parked car trying to get up a hill and realised it was futile. Slid and tiptoed home