Run warm up/down 28:42 [2] 3.57 km (8:02 / km)
shoes: Asics - Nimbus 10
Warm up jog to club house, then back to Pembroke Lodge car park. Drills and plyometrics followed by stretching and strides.
Run intervals 26:00 [5] 7.39 km (3:31 / km)
shoes: Asics - Nimbus 10
2 x 5min [1]
Hills
2 x 5min [1]
Hills
2 x 3min [1]
Run hills 20:00 [5] 4.67 km (4:17 / km)
shoes: Asics - Nimbus 10
2 on Kingston
2 on Isabella (Hard)
Run 30:00 [3] 5.68 km (5:17 / km)
shoes: Asics - Nimbus 10
Note
Really hard session today. Forgot my HR monitor, but the first set of hills felt around 190+ going up. Not running that well but was ok.