Warm up/down 15:00 [2]
ahr:148 shoes: Asics 1120
From lab to South Parks at a reasonable pace, then a really slow jog/walk back home after the session - a little exhausted to say the least... Calves a little stiff.
Running 36:00 [4] 5.4 km (6:40 / km)
ahr:165 max:198 shoes: Asics 1120
Hill reps session in South Parks - 3 sets of 30", 45", 60", 45", 30" pyramid with jog-back down recoveries. Really felt I hadn't done a session like this for a while, was hard work, but felt was pretty consistent distance-wise.
Average distances according to the GPS:
30" ~ 140m, 45" ~ 190m, 60" ~ 250m
Fairly consistent at ~4 - 4'10" /km on the first 4 reps of each set, a bit faster (3'30"-3'45" /km) on the final 30" of each set.