Warm up/down 17:00 [2]
shoes: Walsh Ultra
To/from South Park, the latter as the rain began
Run - off road hills 21:30 [4] 3.6 km (5:58 / km) +130m 5:04 / km
max:190 shoes: Walsh Ultra
Hills session with Ruth - 2 sets of [30", 60", 30", 60", 30"] with jog back recoveries, a long 5' between sets (hr down to 95). Recoveries about 50" after the 30" and 85-90" after the 60".
Hadn't done anything fast for a while, legs didn't feel too bad but heart rate shows I wasn't putting everything in. Averaging around 135m for the 30" and 250m for the 60" reps, a little bit down on where I was at the end of May. However, the past weekend shows the endurance is a lot better than it has been recently.