Running1:00:00 11.25 km (5:20 / km) +254m4:48 / km
To the crags for the first hill i've run up for a good month and half for:
3 x 3 min [jog back down]
followed by:
4 x 1 min [1min] on the killing fields.
Very nice lung buster on the 3min hill efforts, felt pretty horrible but you've got to start somewhere.
Comfortably hard effort on the 1min however think knee reacted a little bit more to this with the faster turnover, not hurting but feeling perhaps a little weird and glute/calf tightened up from it on the way home. Have done my 3 days of running this week which was the plan and two days off should be sufficient enough for it to feel okay again I hope. Rolling and more stretching is on the cards with a check up from the phsyio next week.