Running warm up/down 31:00 [2] 4.04 km (7:40 / km)
shoes: Asic's
Run to and from Watergate Park with lots of stretching. Ok, mainly a walk back.
Running hills 45:00 [5] 7.5 km (6:00 / km) +300m 5:00 / km
shoes: Asic's
Hill reps at Watergate park, did 15x1min covering approx 250m each time did 3 lots of 5 then had a 3min break in between. Thighs felt it on the last two. Took about 1:15 recovery on the way back down.