Running hills (Loops Of Death) 17:00 [4] 3.66 km (4:39 / km)
shoes: Montrail Wildwood TR
Basically a section involving a really steep hill, a recovery period, then a short downhill before a long flat period during which I try to obtain almost race pace.
The loop is 1.22 kilometers
The hill is 200 meters (not sure of the climb, though I think maybe 20 meters)
The recovery length is 450m
The downhill length is 100m
The race length is 470m