Notes
Incline 0.5%. Ran at 9/9.5kph for the first 4 mins, then 10kph until 9 min mark. Then ran intervals from that point on until 20 mins - 12kph for one minute, then 10kph for 3 mins. From 20 min mark ran at 12kph for one min, then 10kph for 2 mins until 25 min mark.....then on 12kph for remaining 5 mins.