MTB 1:40:00 [3]
With Lisa in the mud on Makara - up the usual way, Missing Link to the top, then the normal way down - didn't go do Swigg/Starfish at the bottom as it had been so slippery we didn't want to risk sliding down the rocks into the creek right at the end... So muddy, but so good.
Intervals 43:00 [3]
3x14min intervals up Johnson's Hill - from the road end right to the survey mark on the top. Such a killer but after the first one didn't actually feel too terrible, but would have helped if I hadn't been mountain biking this morning. This week hasn't had the best training order, as I couldn't do anything for the first three days.
Long Run 51:00 [3]
10mins warm up, 2x 8min downhills between the intervals and 25min warmdown along the skyline and back down to my house - a bit long but about the same as going back down the hill and through the streets.