Woo! My aim was to do this with under 6min kms and I did.
I was hurting real bad for the first 5 km thinking oh no this is not going to happened.my right hammy really hurt at the top but I kept going and it go way better.
Felt really strong in this race in comparison to the other ones. All the hills were achievable while still tough but I ran them all.
Last set was only a 50sec recovery as it was a relay and simon was my partner for that one.
Strength and conditioning30:00 
2x20 12kg dead lifts
4x 10 15kg squats
5x box jump
5x2 single leg box jumps
Then I hung on the pull up bar for 2x10sec to stretch back with toes on ground
2x 10 60kg leg press
2x10 Commando crawl push ups