Running intervals 30:00  7.0 km (4:17 / km)
Intervals!!! Only the second or third time i've done them but after the Start weekend im trying to do them more. 1km x 3 quite fast (3.41/3.54/3.43)and 3 slower. I'm not sure if thats the right distance or no. of reps and i think they are meant to be done on the flat and its quite up and down at Spittal!!!
For once it wasn't raining and the path wasn't too wet except at the bit where you have to squeeze through the gorse bushes which was really muddy.