Running, mostly off road warm up/down 33:07 [2] 7.72 km (4:17 / km) +50m 4:09 / km
Easy warm up and down on the gravel path from Cehegin. Bit damp underfoot but no mud luckily.
Road Running tempo 1:03:35 [5] 19.5 km (3:16 / km) +180m 3:07 / km
Tempo out and back on the cycle road. Some long gradual climbs but more uphill on the way out. Settled in to a comfortable rhythm and felt really good. Was tempting to pick it up more in the last half but just kept it controlled.