Orienteering intervals 30:00 [5]
sprint o intervals at southbank set by kieran, with kieran, olly and julia. 4 short intervals, with short start intervals. bridge run between 2 and 3 in the first set. then repeated in reverse as 3+4 and 1+2
2.26, 3.04 (+2.09 bridge run), (1.52 bridge run), 2.35, 3.02, 5.41, 5.14
Running warm up/down 18:00 [3]
jogs along front of southbank. stopped at the loos on the warm down, but there was some dude passed out/OD-ed/carked in the toilet. cleaner and security were on to it, so we left.
Cycling warm up/down 40:00 [3]
ride into, and back from southbank, with olly and kieran for most of the way.