Notes
1 mile Up/Down and then 2 sets of 3x400m with a 1 minute jog between (about 1/10 of a mile). L achilles a little sore at start again, feeling pretty good but struggled to keep pace below 5:40 on a couple. (A few downhill sestions were sub-5:00 w a max of 4:30) Walked about 800m recovery back to start between sets..
Laps - 8:11, 6:50, 6:39, 9:512