Long run around streets posting letters and then up Mt Painter. I felt pretty good, I was pleased to do the hour and a half and not feel too bad at end, although I was probably going pretty slowly.
Intervals with Al - 8x90secs, 30 sec rest. Ran round Aranda hill so it was undulating - I found the downhill reps really hard as I am not very good at running downhill! Was a tough session.
Intervals around the ovals - 7, 4, 1 min with 1 min rest. It was difficult to find right pace - of course it feels hard at the time then afterwards you wonder if you should have been running harder!