Running 1:08:00 [3] 14.0 km (4:51 / km)
Lunchtime tempo intervals. Surge up aranda hill of about 7.44, 3min easy downhill then 10.18 surge up Black Mtn to top. Short jog down to the seat of about 3min then a 25min surge around little black mtn, through bruce ridge and along to the end of gossan hill. Knee was a bit sore but not too bad. Saw the physio today (thur) and he thinks it is version of itb inflammation, hopefully some more massage, stretching and the magic tape he gave me will fix it up. Its not so bad i couldnt run 6ft track anyway but it would be good for it to be properly better.