Running hills 45:00 [5] 4.9 km (9:11 / km) +400m 6:31 / km
ahr:161 max:195
3x reps of Horrible Hill ~8.5’ each with jog back through the woods between each. Brutal but great PSR training. Just about managed to maintain a ‘run’ in each climb.
Running warm up/down 30:00 [3] 5.5 km (5:27 / km) +100m 5:00 / km
To start of hill reps and back at the end