Running warm up/down 32:00 [2] 5.0 km (6:24 / km) +150m5:34 / km
Running hills 15:00 [4] 2.0 km (7:30 / km) +100m6:00 / km
Waller road hill reps with Shuoc Only did the first two sets as haven't run hard in a while. Short, med, long hills x 2 stopping when first person to top each time