Run (road)31:46 [2] 6.82 km (4:40 / km) +30m4:34 / km
To Greenwich
Run (grass/off-road) intervals 37:42 5.9 km (6:23 / km) +249m5:17 / km
Hills in Greenwich
6 x 1min (2min)
6 x 45s (1:30)
6 x 18s (30s)
I had intended to to do 4 x 30s (1min) for those last ones but the hill I went for was a bit small, so I just rolled with it.
Run (road)38:23 [2] 7.97 km (4:49 / km) +30m4:43 / km
Back home
6 PM
Climbing1:40:00
Feeling a bit tired but once I got going not too bad. Finally got the full circuit on the tigers in the Monkey House so moved up to the reds. Arms were very tired then but so I didn't get far but it felt doable.
Did some core stuff on the bar too