Running 1:21:00 [3] 8.2 km (9:53 / km)
Francis training.
Warmup to transit way. Then "intervals in rough terrain", across streams, through dense forest, up and down steep embankments, across rock piles, and in tall grass. 6 x100m strides.
Also a couple of strengths activities, carrying rocks to build a cairn as a new map feature :)
Cool-down from Woodroffe HS to Frank Ryan park.
Forgot my Garmin.