Running hills 23:51 [5] 4.02 km (5:56 / km) +70m 5:27 / km
Hills from the corner of the horseshoe to top of bike track with jog down recoveries starting every 6mins.
Hill about 800m with between 15m-20m climb x 4
4:04, 4:07, 4:09, 4:06
Had sort of planned 5 but think I set off too fast so wasn't running on threshold so decided half way through the second one I was only going to do four.
Recovery was 200m jog down bike track and time for this included in overall time.
Felt tough but good once they were done.