Running warm up/down 21:05 [4] 5.36 km (3:56 / km) +40m 3:48 / km
Double Loop, Single Loop, Double Loop (off 2mins).
Road conditions weren't very good; slushy and icy in patches but managed ok. Felt very tired on the last one.
8:34, 2.16km
4:07, 1.08km
8:25, 2.12km
Running 2:04 [4] 0.52 km (3:58 / km) +22m 3:17 / km
3 x Hill (0.17km).
42s, 41s, 41s.
Running warm up/down 14:40 [3] 2.77 km (5:18 / km) +28m 5:02 / km
WU.
Running warm up/down 11:59 [2] 2.13 km (5:38 / km) +16m 5:25 / km
WD.