Notes
Initially thought even 20 minutes would be good, but decided 30 would be better. Warmed up at 11kph for 5, then 11.5kph for 15. Ran 8 minutes at 12kph with the last 2 at 14kph. Fairly surprised I even managed it given how warm it is in the garage (yes, I KNOW I should've been outside but it's really windy and I LOATHE running into a headwind...).
Am riding tomorrow, with a gentle run thrown in on Saturday........don't want to be too tired for Sunday's race.