Road Running 15:03  1.48 mi (10:10 / mi) +170m 7:30 / mi
Accompanying Hanna on her SA virtual hill challenge. Decided to try Kingscavil Hill which although local, couldn't remember having run up it before. Knew it was used for bike hill climb races though. Decided to use a steep section in the middle with around 30m climb. Hanna did 5 full reps plus most of the 6th one. Conditions not bad, especially relative to recently. Overcast and chilly but wind not too bad. Helped by shelter from a hedge on much of the rep. Good effort as the steep section was tough, even when not pushing!
Road Running 30:00  3.78 mi (7:56 / mi) +410m 5:56 / mi
SA virtual hill challenge. Managed 14 full climbs plus a shorter sprint effort at the end. Pretty tough going but kept a solid pace throughout. Based on observations from the last time the challenge was on, the best performances are on good off road terrain, relatively steep and doing longer reps. Even relatively steep road climbs aren't steep enough and shorter reps have too much change/turns. Good to do though and legs were better than expected given how they've been feeling this week. And nice to run somewhere different. Quite fancy doing reps on the full hill.
Road Running 7:32  1.01 mi (7:28 / mi) +20m 7:02 / mi