Running warm up/down 5:46 [3] 1.14 km (5:04 / km)
Running hills 12:16 [4] 2.1 km (5:50 / km) +200m 3:57 / km
4 x (60 sec , 90 sec)
2 x 30 sec stairs
3 x 10 sec sprints
1x 60 sec
Running warm up/down 6:45 [3] 1.27 km (5:19 / km)
Running 1:33:33 [3] 18.7 km (5:00 / km) +373m 4:33 / km
long dirty run with the boys! rest day swim tomorrow to soak up the weeks miles.