Running intervals 30:51 [4] 7.28 km (4:14 / km) +117m 3:55 / km
shoes: red free 3.0s
Bilbys thursday on bruce ridge. The set was 6 gate to gates, I thought that was too many so did 4 and a couple of bike tracks. Jack was back in shape so the ints were a bit faster as I was trying to keep up (and failing towards the end). Splits 4.00 (short uphill one), 3.57, 4.12, 3.51, 1.31, 1.31. Need to start tapering for gold coast now.