Running warm up/down 25:00 [2]
To South Parks and a bit around, planning how I wanted my intervals to go up the hill.
Running intervals (Hills) 17:00 [5]
Tough stuff!! A combination of my and Joe's plans for the hills session.
First we did 3 minutes up, 1 min down, 1 min back up. The 3 minutes up was quick 5k pace, the 1 min down maintained 5k pace, but was obviously easier, being down hill. The final minute was 3k pace or faster. I made sure to run over the top of the hill each time- something my ski coach always said was never to finish intervals just at the top of the hill, because that trains you to let up there in races too- always make sure to carry up and over the top.
So we did that twice, then moved onto Joe's pyramids- 15s, 30s, 45s, 1min, 45s, 30s, 15s. All uphill, all returning back to the same tree to start. Really good work. Definitely done at the end!
Running warm up/down 35:00 [2]
In between the intervals (mostly jogging back down hill), and cool down back home.