Intervals 16:00 [5]
8 x 2 + 1 from Dinnet on railway line. Chose 2 mins so could try pushing bait harder than 4s. I think it worked, but breathing still the limiting factor. Return ones were +35 secs faster over the 4 (but downhill and slight tailwind).
steady run warm up/down 38:00 [3]
From Boddomend car park. slightly quick on way out, but trying to get knee lift and that tends to make me quicker than just shuffling. Slow back.