1 x 10 min,3 min recovery, 1x 5 min

Rode 6k to meet A.A at Le Montage at 9.00 am.

3k warm-up jog around dog park and canal to UTS Rowers. (Said g'day to Corsta running fast in other direction).

10 min firm but not flat out - covered 2.75k (3.39 pace) 3 min jog recovery then 5 min a bit harder than the 10 min, covered 1.47k (3.27 pace). total 4.22 k in 15 mins.

4k cool-down jog.

total 12k run.

6k cycle home.