Running tempo 20:53  5.0 km (4:11 / km) +50m 3:59 / km
Woodbank Parkrun. Ran this at tempo pace, so was suprised to still get a pb. Still need to improve my time, will probably be back at woodbank to do the same course after winter.
Running 4:30  1.04 km (4:20 / km)
Run straight back down to Vernon Park to do some hills.
Running hills 10:00  1.58 km (6:20 / km) +120m 4:35 / km
4x30sup, 30s down, 2 mins recovery jogging back down and then another set.
Running tempo 5:17  1.31 km (4:02 / km)
Then a tempo run. Used the 1km loop, with a run out to get to it and a run back to finish.