Running warm up/down 22:00 [3] 3.0 km (7:20 / km) +90m 6:23 / km
WU: ran up hill and down the other side to the start of the first rep
Running hills 6:10 [5] 1.0 km (6:10 / km) +50m 4:56 / km
hill rep 1
up the really boring track i ran up on my long run!! was ok but felt a bit like a train just chugging away so not very speedy!!!
(it was slightly over a km)
Running 1:30 [1]
rest - walking
Running hills 4:48 [5] 1.0 km (4:48 / km)
2
this one was just on undulating track so not really a hill =) was good because i like this bit of track its more interesting to run on
(slightly under a km)
Running 3:30 [2] 0.4 km (8:45 / km)
rest
jogged down a very very muddy path to the bottom track
Running hills 3:47 [5] 0.5 km (7:34 / km) +30m 5:49 / km
3
Actually thought this was 1km but when i measured it i realised id actually planned to run another part but forgot!!! Anyway it was up a hill through wood so in terrain =)
Running warm up/down 8:01 [2] 1.0 km (8:01 / km)
WD:
jog around a loop back to the gait
Running warm up/down 13:46 [2] 2.35 km (5:51 / km)
ran back down the hill - was trying to stretch my legs out so was going fastish and doing really long strides to practise running down hill =)
Note
woooo its my birthday on saturday!!!!! going to blackpool pleasure beach =D