Progression Run ~~~~~

Warm-up
 4km  ...  starting easy and progressively making each km 10seconds faster
Cool-down.

Using Bowral Parkrun course, down the grassy hill, up hill and down hill for warm-up!  (1.4km)

Cool-down:  1.3km on cycle path & up hill; stretches on grass.

4km splits:  8:55;  8:45;   8:32;   8:01  ... improving!

TE 2.3