Running (tracks and paths) 13:00 [5]
4x3 + a 1min to get to the end of the braids course, felt best have for ages on first two but then realised that this was because they were mainly downhill
Running (tracks and paths) 9:00 [4]
Steady up the hill from the house
Running (tracks and paths) 23:00 [3]
Other warming down plus jogging between intervals