11 AM
Cycling 22:43 [3] 5.55 km (4:06 / km) +118m 3:42 / km
Out to Blackrath from home.
Cycling intervals 13:10 [5] 3.21 km (4:06 / km) +70m 3:42 / km
5x hill from the sentinel hut up to Blackrath cottages. Tough.
1:41. 1:44, 1:46, 1:48, 1:49
Cycling 35:07 [3] 8.66 km (4:03 / km) +51m 3:56 / km
Home by Brownstown Crossroads and up throughl the Camp.