7 mins at 4.30, 6x1/1 which was supposed to be faster but while a couple were they generally weren't though the middle two were quite uphill, 7 mins at 4.10 pace
8x3/1 at about 4.30-5 min/k pace - felt like more effort but not very speedy as not used to rough terrain, last one was smoother and mostly flat /downhill at 3.35
Running (tracks and paths)22:00 [3]
Warm down curtailed by finding my mum having fallen over injured :(