Intervals 36:00 [4] 5.5 mi (6:33 / mi)
4.30, 3.30 on HGC. Then nearly fell in a bunker so quit that and went onto the road.
Then 5 mins, 2, 5, 2, 5, 2, 7 up & down sandygate/redmires. 1 min recoveries between intervals.
Not going that fast, more tempo ish. Freezing rain but fun. Jogging with Neil before & after.