road running intervals (from Gord's) 1:00:00 5.0 km (12:00 / km) shoes: Brooks Adrenaline
HIIT on the island: 30s sprint, 45s squats, 30s sprint, 45s mountain climber, 30s sprint, 45s side squats. All with 1 min rest in between. Then repeated twice. Back to Gord's - only managed to run 4 1/2 flights on the stairs... Watch malfunctioned, so all a guess.