Running24:00 [5] 7.1 km (3:23 / km) +110m3:08 / km
Late 8x3mins on local flattish bike paths - first uphill, then 4 downhills, then 3 uphills. Downs around 3:15 pace, ups around 3:40. Had 1:15 between each so was good to do something a touch faster.
Running warm up/down 38:00 [2] 7.0 km (5:26 / km) +60m5:12 / km