Running warm up/down 27:25 [2] 4.49 km (6:06 / km) +54m5:46 / km
Running hills 27:00 [5] 3.32 km (8:08 / km) +122m6:52 / km
Shuoc hill reps 3 sets of 1:30, 1:00, 30s with jog down recoveries, did a 2min rep on the first set but not on the other two as some of the boys were reaching the top of the hill