got to intervals n found out we were suposed to be doin hills but as we'd already done hills this week rach ingrid liz n i decided to do a flattish session at the bottom of the hill (turned out to be contouring practice)
did a pyramid session to the 1st lamppost, to the end of the wall/hedge thingy, and to the end of the field and back down 3 times.
hard work but good fun. sooo hot tho!
run warm up/down 30:00  4.61 km (6:30 / km)
jog down to endcliffe park and most of the way back.(walked a little bit with rach n had a little chat :)
pyrimids on springvale with rach ingrid nic n ben. 15, 30, 60, 90 and back down twice missing out the 2nd 90. was good but hard work, on the last 60 my legs started to give way after 45s. legs felt a bit like jelly.
stopped off at the co-op on the way back to get fruit n veg :)