Frantically biked to LU because I was late and still made it on time - only ran for 54 minutes but i am not counting the biking so I will at it on there.
Run the first 5 minutes in. Then at the bridge did the Red trail and bounded up all the uphills and would walk inbetween the uphills at a decent/moderate pace. Then did the blue. Got tired. Finished the blue and ran back from the bridge. Pretty good workout.
Innova - 2 laps skate, then 1 lap Double pole
probably did this circuit about 4 times and then we did technique to work on glide and bending our knees and using both side during two skate.