Up and down with Euzie and some of the lads after.
running30:00 [4] 8.0 km (3:45 / km)
4x1600 (2), long rest then 4x400(2). Feeling good taking the miles steadyish then pushing quite hard on the fours and struggling to go fast. Miles all just under 4.55 then the 4s ~61.
running1:43:56 [2] 22.54 km (4:37 / km) +94m4:31 / km ahr:126 max:140
With Duncan down to Crammond. Good route on the 1, would do again. Plastered the watch on my wrist about as tight as it got so I could actually get a consistent HR reading.