running 20:00 [4] 4.5 km (4:27 / km)
Very rough estimate as watch not locating (managed to figure out how to fix it now after)..Stuck at SAO all day whilst waiting for a lift to Somerset West so had to find a session from there.
7min around the grounds, then about 8 min o'ing on an old course, then went out to the river and ran back and forth along the pathway where I did 6 x 2 min (1 min floating), 10 min ish down
First attempt at a half interval session (only did because I would not have stayed sane along that path..). Feeling very very unfit n left side still soooo tight, but progress is progress I guess