Running 30:16 [5] 3.65 mi (8:18 / mi)
shoes: Brooks Defyance 2
Hill repeats today. 1 mile warmup, then up a short, very steep hill and back down, over to a nearby 1/3 mile gradual ascent that is steep at the top then loop back down that hill. I tried to give at least 90% effort on the up hills and very easy coming back down to recover. Did 3 of the short steep and 2 of the longer hills. Then about .5 mile cool down and walk. The longer hill with steep top was much harder. Killer run workout. I think this will be one of my speed workouts as I continue training.