Running53:30 11.4 km (4:42 / km) +113m4:28 / km ahr:154 max:194 shoes: Asics gel kayano 22
3 x 3,2,1 (1) - did the second set the other way round the loop but it was much harder having a steep hill rather than a longer gentle one. Ended up as more tempo intervals anyway as my legs were still knackered.