9km-41:11 (4:34km's) Solo Wenty Park
17.35km-75min (4:19km's) Solo Centennial Park
15min easy, 20min flat fartlek 8x90sec efforts/60sec floats (5.1km 3:55km's), 5min easy, 20min hilly threshold (5.1km 3:55km's), 15min easy.
Ate a cherry ripe for brekky, hot chips and gravy for lunch, a packet of salt and vinegar chips after my PM run, a 200g block of Cadbury Black Forest and tub of Ben and Jerry's for dessert + 3x large coffees during the day - not sure that counts as junk food. Clearly that's the end of my attempted diet, back to normal.
12km-57:00 (4:45km's) Solo The Bay
12km-53:41 (4:29km's) Solo The Bay