Running warm up/down 19:22  3.69 km (5:15 / km)
Running intervals 31:00  5.51 km (5:38 / km) +39m5:26 / km
Shuoc intervals moved to Thursday due to spirals. 8min (2min), 6 x 40s sprints (1:20), (1min) 8min. Pleased to get further in second 8min as it's always tough with the lactate from the sprints. Endcliffe park getting properly muddy now.
Running warm up/down 21:26  3.52 km (6:05 / km) +70m5:32 / km