Running warm up/down 17:18 [2] 2.93 km (5:54 / km) +102m5:02 / km
Running hills 24:00 [5] 3.42 km (7:01 / km)
Silverton hills 6 x 40s (1:20) shallow hill, 2 x 20s (40s) steep hill 2 x 40s (1:20) shallow hill 2 mins between sets Tough but good fun, more just fatigue than lactate affecting the last two
Running warm up/down 11:42 [2] 2.07 km (5:39 / km) +17m5:26 / km