running 28:00 [3] 6.0 km (4:40 / km) +180m 4:03 / km
shoes: S-lab sense 6 SG #3
Jog to the bridge, then 1.5km trail hill effort up the ridge (130ish climb), then moderate back down, 600m road hill effort up Hope Street and then alternating 500ish m easy, 500m effort (x2).