Running, mostly off road warm up/down 44:11  9.77 km (4:31 / km) +120m 4:16 / km
Warm up across Corsee woods on the main paths, a bit muddy but not too bad. On the cool down I made a bad choice to take a more direct route back which was sloppy mud and wet tree roots. Not ideal in road shoes.
Road Running tempo 26:26  8.25 km (3:12 / km) +80m 3:03 / km
Out and back tempo on the Brathens roads. First time I've used this for harder running and it worked out well for 8km although a longer one using the loop would end up more hilly. It still had a few short hills but they were well spaced out and had plenty of fast bits between. Felt good on the second half.
Waiting to hear whether the race is still happening on Saturday so no point in tapering too much yet.