Running warm up/down 27:02 [3] 5.11 km (5:17 / km) +45m5:04 / km
Running intervals 23:54 [5] 4.86 km (4:55 / km) +86m4:31 / km
4 x loop up hill to castle, loop around and down other side. Hard work! Torch wasn;t working so a bit precarious and annoying but still managed to work hard.