Running (Warm up) 17:03  2.2 km (7:45 / km)
Warm up, drills and stretching.
Running 19:42  4.25 km (4:38 / km)
4 x 1k of 100 float, 100 3k pace on the bottom loop at Stromlo with walk back up the hill to start recovery. The first fast one was 200m tho cos there wasn't a pole and only ended up doing 4 fast ones each rep. Dropped a bit behind Olivia and Lucy on the last two cos the floats got faster and faster, but all my reps were about 3:51 - 3:54. Really cold so sometimes knees took the first float to unstiffen. Good fun!