Running warm up/down 28:21 [2] 4.34 km (6:32 / km) +149m 5:35 / km
Warm up to top of green hill and cool down back from horseshoe
Running intervals 24:00 [4] 4.57 km (5:15 / km) +59m 4:56 / km
Family intervals 2 x 3min (1min), 3 x 2min (1min), 4 x 1min (1min) along the middle track. Net downhill and nice to run faster for the first time in ages