Bit of a warm up and some drill. Had to drop my bag so not much.
6 PM
Run (road) intervals 23:35 5.38 km (4:23 / km) +6m4:22 / km
5 x 1km (ish), 90sec
Nice evening.
Not used to these at all, I can't remember the last time I did intervals on a hard surface; good though.
Basically just hung on behind Peter and Tim.
Times are a bit wobbly, died a bit on the last one especially.
Run (road)15:00 [3] 2.01 km (7:27 / km) +16m7:10 / km
WD round the meadows with Rona and Katie.
Started it late and finished it late so includes some cycling but close enough.