Macclesfield Forest Hill Run50:58 [4] 4.47 mi (11:24 / mi) +229m9:50 / mi rhr:44 slept:8.0 weight:175lbs
Hard run. Walk a few times, but its the quickest we've done this run yet. Still couldn't make it up the first 170m of climb - will get there though, one day.
Once around the lake to warm up 15 mins. Then 5 × 2 steps (increasing speed on each rep) 5 x 1 steps (increasing speed on each rep) 5 x 3 steps or max step, lunges almost. (Same spwe'd throughout. 5 x 2 steps (to fail on each one). 2 mins rest between each group.