Running warm up/down 26:00  4.0 km (6:30 / km)
2 up, 2 down. Down was basically all up hill and extremely slow.
Running hills 38:35  4.2 km (9:11 / km)
6 hills of bowers break - the first hill in the bunyaville park run course after the single track. Started at the bottom. Ranged between 2.07 and 2.09. Then 2 faster ones which started at the end of the ST to the top. Which were 1.07 and 1.08.
Hills are not my friends these days. Conscious of the right bung leg.
Yoga (Core) 20:00 
I felt like I was improving with this... but a few days off it and it doesn't seem so...