Mountain bike ride - rode over Bruce ridge to lyneham and up federal hwy to where I last left the centenary trail, then rode the majura Ainslie bit to the lake, and home through black mtn. Really fun!
Ints on the ovals: 2 x 400m (100m jog), 4 x 300m (100m jog), 6 x 200m (100m jog), 8 x 100m (100m jog) with a bit of a rest between each set. Tough going! Felt pretty good today.
Ints on undulating Fire trails in black mtn in way home from work. 2 x 10' (2' jog). Quite tough especially first one with climb to saddle. Knee niggly in warm up but then ok.