Running warm up/down 13:20 [3] 2.41 km (5:32 / km) +87m4:41 / km
Running intervals 27:00 [5] 5.18 km (5:13 / km) +89m4:48 / km
Pre-breakfast intervals with Ellen on the fire tracks around the loghousr in snowdonia 4 x 5mins (2min), third rep 5:30 due to timing issues First rep tough as mainly uphill but good fun
Running warm up/down 17:29 [2] 1.31 km (13:21 / km) +17m12:32 / km