Running warm up/down 35:00 [3] 5.9 km (5:56 / km) +80m 5:33 / km
Jog down the DW to far end of Kinker and back again at end of intervals
Running intervals 30:00 [5] 4.6 km (6:31 / km) +40m 6:15 / km
5x4'+2' on the DW out towards Potties for 2 and a bit, then back towards Kinker again. Climb at the start of the last one killed me.