Notes
0-2 9kph, 2-4 10kph. Then intervals for 3 mins at 12kph followed by 1 min at 10kph. Was a little tired by 20 mins so shortened one 12kph interval to 2 mins. Instead of running for 2 mins straight at 14kph, I did 1 min at 14kph, 1 min at 10kph and then 1 min at 14kph. It IS pretty humid too.