Running 1:20:00 [4] 11.0 km (7:16 / km) +700m 5:31 / km
Medium Hills - made it hurt
8 x hills mostly in terrain from 1-2:45 minutes for each. All the way up Blake - got the heart rate up proper high each time.
Met Joe on the top, jogged the 7k down and back home - savage; but a lovely day - shorts and tshirt on the top