Running warm up/down 33:26 [2] 5.68 km (5:53 / km) +84m 5:29 / km
Including jog from finishing tempo to hill
Running intervals 27:30 [5] 5.72 km (4:48 / km) +71m 4:32 / km
2 x 10min tempos (2min)
4 x 30s hill sprints on rossington road (~1min, jog down)