Notes
Ran intervals again but slightly different this time. 10kph for first 2 mins, then up to 11kph for a minute, then 12kph for a minute, then back down to 10kph.....and so. I did 14kph for a min at approx 17 mins and again at 24 mins. I also ran at least 3 lots of 2 min x 12kph.