running 21:49 [2] 3.46 km (6:18 / km) +95m 5:33 / km
shoes: Inov8 mudclaw 300
Shining Cliff
loop to Haytop Hill (in the north) before intervals
running intervals 12:00 [5] 1.12 km (10:43 / km) +140m 6:36 / km
shoes: Inov8 mudclaw 300
terrain hill intervals: 6 x 100m with 20m climb; each one took about 45secs, but resting time increased from 75 to 90 - I was working hard, need to do more of these
(curiously, the Garmin recorded less than 8m climb while the contours, generated from LIDAR had it at over 20m)