Running 25:00 [5] 6.0 km (4:10 / km) +160m 3:41 / km
Problem with running early to avoid the heat, is that the heat often means it's harder to sleep, and hence harder to run early. A vicious cycle. So today I ran at 3pm instead and did some intervals (5x5mins) along the Red Hill south ridge. It was hot but I got it done ok - quite a bit of uphill.
Running 21:00 [2] 4.0 km (5:15 / km) +20m 5:07 / km
A bit before and after, plus 2min recoveries.