Running intervals 22:00 [5] 7.0 km (3:09 / km)
7x3km around the East Basin. Just about stayed light enough. Felt a lot better than in the same session 2 weeks ago and was marginally quicker: all in 3.06-3.12.
Running 35:30 [2] 6.3 km (5:38 / km)
1.10 recoveries, 10min warm-up and 18min warm-down thereabouts.