Running warm up/down 22:00  3.38 km (6:31 / km)
Down to the lake for start of hill reps then back from the top of the woods afterwards.
Running hills 31:00  6.54 km (4:44 / km) +350m 3:44 / km
(1) 5 x 2mins covering 440m and 30m climb
(2) 10 x 80m in 25s, 25s, 23s, 23s, 22s, 24s, 25s, 22s, 23s, 18s
Had a recovery of about 2-3mins on (1) and about 1min on (2) did a 0.5k jog between the two sets. Left Hamstring feeling a bit sore.