Running (intervals) 1:30:00 
O-group running at Frank Ryan Park.
Warm-up tree loops on the trail in the forest.
Long intervals. 4 x 3 loops. First loop around the Park, Second loop around the trail in the woods, third loop around the block on the streets. 90sec rest between each loop. Added twist was on the woods loop to run to controls in the forest in different order for each lap.
The street loop times were: ? - 1.45 - 1.52- 1.53.
Cool-down jog 2 laps around the park.
Rainy and cool weather.