Chittaway Point

25 minute warm-up/down plus 8 repeats of the Point. 60 secs recovery at the tip and 90 secs at the start. Splits were:

3:06/3:00/3:03/2:59/3:04/3:04/3:02/3:02

Good to have Paul for the first 5 reps to keep me honest.

All up 18.4km.

Left knee a little sore...