Running 22:18  5.17 km (4:19 / km) +58m 4:05 / km
Jog after a bit of strength with Tim.
1km TT on the rowing machine - 3:29
Then the usual glutes, adductors, back and core. Will do hamstring and calf stuff later but wasn't keen on doing that before this evening's run.
Running 1:13:12  14.64 km (5:00 / km) +751m 3:59 / km
10 x 2min hard, 2min easy (3 WU, 3 CD). Usual mtb route to Kbosch, then jeep track, back along contour, and up to the top of rooikat.
First 4 reps felt horrendous, just no rhythm and a bit tired from earlier. Then had a good climb up to the contour, and feeling smooth along contour once I adjusted my stride a little (cadence had been too low). Smashed the downhill on the jeep, and then felt pretty decent for the Rooikat slog.
Not the best sesh, not the worst. But putting in the work.