Ran up and down the measured kilometre on the promenade eight times, out and back, out and back, again and again. By the time I’d done five I was well and truly over it. Consistently stuck to 4 minute 30 second kilometres (give or take a few seconds) so was happy with that. Sweating like a P.I.G by the time I got in the car.

Running notes:
Route: Measured km on Sea Point Promenade (Rocklands Road to St Johns Road)
Distance: 8km