Easy Run hills 47:47 [3] 6.82 km (7:00 / km) +295m 5:46 / km
shoes: VJ Irock
4x 3 mins w/ 3 mins rest
4x 30 secs w/ 2 mins rest
Not sure if I pushed hard enough in the overall picture, but by the fourth longer rep the muscles were aching, so I'm content to take it as a success and push harder next week to feel a bit better.