Run warm up/down 10:00 [2]
shoes: Brooks Adrenaline GTS
Turned up to a local oval that has a 400m track marked to do some intervals. As I was doing some warm up laps some guy started putting out cones and people started turning up for footy training.
Luckily there is some bushland on an adjacent hill with a limestone track loop so I decided to do hill reps instead.
Run 25:14 [3] 3.58 km (7:03 / km) +80m 6:20 / km
ahr:134 max:170 shoes: Brooks Adrenaline GTS
One lap of the track to check it out then 7 reps of fast up and walk/jog around the loop back to the start.
Slight variation in length of reps, a few bends in the track so had to be careful not to slip.
Distance Time Max HR
1: 169m 32 sec 150
2: 165m 30 sec 157
3: 165m 30 sec 160
4: 167m 29 sec 158
5: 165m 29 sec 165
6: 160m 30 sec 161
7: 163m 31 sec 170
Grade of hill about 6%
Run warm up/down 10:00 [3]
shoes: Brooks Adrenaline GTS
A few more laps of the oval for a cool down,