Running, mostly off road warm up/down 45:27 [2] 10.02 km (4:32 / km) +150m 4:13 / km
Warm up around the rice fields with Dan then cool down going back up the hill to home. Not feeling too bad after but feeling the heat a bit.
Road Running intervals 52:39 [5] 16.0 km (3:17 / km) +200m 3:06 / km
8 x 1km/1km steady on the hilly road in the valley. Surprised how well it went, didn't feel particularly hard on the reps and the 1km steady was plenty to let the legs recover. A few tough hills but the reps times were all within a few seconds.