Running1:40:56 [2] 20.45 km (4:56 / km) +350m4:33 / km
Got the bus up to Fox House with Calum, then ran along Burbage, Stanage to the pole and then down the valley, off right and then down Porter and back up to Ranmoor from Endcliffe Park.
Running54:43 [3] 10.8 km (5:04 / km) +250m4:32 / km
Down to Endcliffe Park to Meet Matt and Tom, then up and down porter, turning around at the road at the top of the woods.
Running intervals 40:48 [4] 7.82 km (5:13 / km) +25m5:08 / km
Shuoc Intervals in Endcliffe Park. 10min tempo, 2min rest, then 5x1min (1min rest) and another 10 mins tempo. Fairly consistent on 5x1mins, 100m shorter on the 2nd tempo.