Run 1:03:17  9.74 km (6:30 / km) +235m 5:48 / km
Cadence running group - legs felt good and despite the howling wind the session was good. Introduced to pyramid running - coach had a whistle and we had 30 seconds at temp, 30 second jog, 1 minute at tempo, 1 min jog...up to 2 minutes for each - then repeat - so no rest in between. Some on the track near the MW Pavilion then onto the soft grass lawn. Finished with 5 hill runs in the amphitheatre. Oh there was the usual 2 km warm up and warm down - of which each was partly into the howling gale. Fun.