Run 1:06:58 [3] 7.45 km (8:59 / km) +239m 7:45 / km
ahr:135 max:157
Running technique training at the arboretum - 2 km warm up - some serious terrace work and then more running at speed and a warm down run. Terraces were the 21 in front of the visitors centre - down and up them 3 times - fair bit of walking up for me by the third rep. They are quite steep but at least the gap between them widens the further you go down. Speed running was 6 times120 metre sections - warm down was the reverse of the warm up. The 30 second recoveries between each terrace and speed reps included in time.
Being 14 Feb there were about 10 couples spotted having a picnic meal and sparkling wine at various parts of the run - we tried to be quiet.