Two lots of exercises - one in the morning and one at night.
Long Run warm up/down 30:00 [3]
13 up, 17 down.
Long Run tempo 34:16 [4] ahr:178 max:191
12 moderate, 12 building up to fastest pace, 10 moderate again. Along the Manawatu riverbank in Palmerston North (must have been going into brain fade from all the gardening at Nana's - I got confused about what time I should stop, so stopped too early, and only realised when warmdown back took much longer than I expected).
Slightly longer than I intended - trying to figure out a route that would take 75mins was a bit difficult, and it was a schoolday, so that cut out a few of my usual shortcuts. Definitely not used to the heat and humidity of tropical Wanganui after so long down south.
15x200m intervals at 54 secs. Again, not on a track, and I got home today, so had to measure out a new 200m (which therefore might beslightly different from the last one).
Long run up round reservior x2, top track, lower loop (cutting off going back to the reservior before heading back). Big day of packing and moving flats, so lots of lifting and carrying afterwards, as well as learning to back a trailer.