4 PM
Running warm up/down 4:15 [2] 0.77 km (5:29 / km) +6m 5:17 / km
ahr:119 max:131
To The Grange bridge
Running hills 9:26 [4] 1.86 km (5:04 / km)
ahr:133 max:142
The Grange to Mallards and back x 3 no break
Running warm up/down 6:54 [2] 1.2 km (5:44 / km) +2m 5:41 / km
ahr:119 max:127