Running 1:20:00 
O-group running training.
Warm-up ~15min down to the bike route at east side of Mud lake/|Parkway.
10x 50m strides.
Intervals 6 x 500m with 2min rest between on bike path loop just west of parkway and north of Richmond road.
2.08, 2.13, 2.11, 2.16, 2.15, 2.19
Walk/jog down the parkway, then 2000m along the river bike path:
1km at 4.33, 2nd km at 4.40, for 9.13 total for the 2000m.
Cool down ~ 15min back to Frank Ryan Park.
Foot felt OK.