running 1:11:30  12.55 km (5:42 / km) +565m 4:39 / km
shoes: S-lab sense 7 hg
Constantia nek hill sesh with Jono and the crew.
2ish km warm up
6*750m hills (75ish m climb), long recovery back down.
2ish km cool down (via the trig beacon)
1st proper session in flippen ages. Almost 2 years I think :/ :/
Really happy with that! Feeling pretty rough already from the 2nd one, but managed to hold it together with only a slight pop on the last rep. The nice long recovery down definitely helped. Felt a bit like running Lionheart, just over a bit quicker fortunately :p
3:09, 3:03, 3:02, 3:02, 3:01, 3:05ish
Sticking with Jono, Llew and Siphiwe for the first 5, then Llew and Jono kicked the last and I tried to just keep it half reasonable. 2:37 last one for Llew... :/