Running warm up/down (XC) 42:40 [2] 8.6 km (4:58 / km) +150m4:34 / km
Canford Heath. Once around short route to warm up, once around to warm down...
1) 21:10
3) 21:30
With...
Running intervals (XC) 14:17 [5] 4.3 km (3:19 / km) +75m3:03 / km
14.25*1:00/1:00r i.e. once around in the middle. Felt really good today - not surprising considering all the rest I gave myself during the individual races at the weekend.