Running 18:00  5.3 km (3:24 / km) +30m 3:18 / km
6x3mins around the museum and through ANU. Thought I should do some intervals for the first time since WOC what with a few races over the next couple of weekends. Hope it helped because it hurt and I felt rubbish.
Running 19:00  3.3 km (5:45 / km) +20m 5:35 / km
1min recoveries plus a bit of jogging before and after.