Running 1:05:00  6.51 km (9:59 / km)
Running training, 30 minutes of drill then 30 minutes of pyramid intervals. 1x90s, 2x60, 3x30, then 4x15 with the same time of active recovery after each interval. Repeated a second time after a 3 minute active rest. Then warm down and stretching. Felt alright, outside edge of left calf was sore again from about halfway through.
Running 18:12  3.36 km (5:25 / km)
Ran home from Ngaio, slightly sore from running previously. Just for fun I had a few goes at sprinting as fast as I possibly could for maybe 100m each time on the long flat bits but these tired me out pretty quickly.