running warm up/down 27:00 [3] 5.9 km (4:35 / km) shoes: ascis kyano
Brisk warmup/down for a hill sprint session.
running hills 12:20 [5] 2.6 km (4:45 / km) +60m4:15 / km shoes: ascis kyano
Hill sprints. Two groups of 5 seperated by a 400m jog. Hard work, and felt tired afterwards. Managed 3 to 3.20 pace up and about 5 minute pace on the jog down.