orienteering hills 55:00  11.0 km (5:00 / km)
Springdullah map hill intervals. 15 mins warm up, 25 mins warm down.
Inbetween approx 15mins (3km) of Farlek where the rules are to run up ANY incline as fast as you can and take the downhills more slowly. I probably could have done the uphills faster and downhills slower but felt really really good throughout. The whole area had recently been burnt out so the forest looked amazing!