run hills (SAS Sandhill) 14:59 [5] 2.1 km (7:08 / km)
shoes: Nike Equalon 2
John must have overdosed on evil pills this afternoon. I thought he was joking when he told us the session. I was waiting for the 'but you only have to start from the path part way up' bit, but it never came.
sets of 4-3-2-1, recovering down, with 2 minutes extra recovery between sets. John cut this to one minute rec to avoid the dark at the end, but I needed every second of the 2 min and could have done with some more by the second half of the session.
Deliberately took it slower than last week, but still blew up totally by the end
1:28, 1:30, 1:28, 1:27
1:24, 1:30, 1:30
1:32, 1:36
1:34
run warm up/down 30:00 [1] 4.5 km (6:40 / km)
shoes: Nike Equalon 2
Warm-up, down and recoveries down hill