Amazingly I got out the door at 5:50am - it was simple self-interest, I was reminded yesterday morning how very much hotter it gets around 6:45 once the sun is fully up and was determined to have my run before that happened!
:50 as 4:1 run, walk: first two five-minute bits for warmup, after that 8 x (3min jog, 1min hard, 1min walking recovery)
Now I will lie down for a short nap, then 10am spin class at World Gym....
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