running long 1:43:35 [3] 21.0 km (4:56 / km) +570m4:21 / km shoes: 5 Finger test pair
From Home to Price drive, up 8:53 (30sec faster than last time, might be getting fitter) from there up to the Nek and than on the road to Top Gate and home over the footbridge.
running hills 46:24 [4] 10.0 km (4:38 / km) +100m4:25 / km ahr:128 max:157 shoes: New Balance MT10
Warmup through the subway and back to the Tennis court.
Hills, 10 x 200m I'm not running hard/fast, but start 8sec before the guys and get them to work hard / fast in the last 50+m...
running hills 29:45 [4] 6.0 km (4:58 / km) +160m4:22 / km shoes: Five Finger KSO Black
Morning run, 6 x easy hills
5 PM
running hills 59:32 [4] 10.0 km (5:57 / km) +500m4:46 / km shoes: New Balance MT10
Hills, left the boys to run easy and headed up...
3 x 1km hills each about 1km long and 140m climb, on one of the gravel roads above R/mem forestry station.
was dark for the last one!