6 PM
Running warm up/down (XC training) 25:32 [3] 4.8 km (5:19 / km) +55m 5:02 / km
Running hills (XC training) 9:25 [5] 2.18 km (4:19 / km) +112m 3:26 / km
8 x hills on Spen lane, jog back down for recovery. Wanted to do 10 really but everyone had finished!
Running 19:40 [2] 2.43 km (8:06 / km)
Recovery, jogging back down hill and bit of the warmup
Running warm up/down 22:22 [3] 4.24 km (5:17 / km) +5m 5:15 / km