Run warm up/down 21:36 [1] 2.18 km (9:54 / km) +15m9:35 / km ahr:167 max:186
Run31:47 [4] 7.37 km (4:19 / km) ahr:180 max:190
2x's 15min continuous running with various bursts of speed e.g. 100m sprint or 1 lap race pace. Felt good although my right quad/hip flex had a bit of a niggle towards the end.