Some treadmill time, and then Westhill

Wednesday - 1km warmup at 12km/hr, then 2.38km of gradient intervals with Lyn at 11.5-12km/hr, level 10 (up to 7.8 degrees) for 12 minutes. Average speed 5'02"/km Thursday, inaugural lunchtime run - 6.48km at 5'10" Total then: 9.86 km since yesterday