Running 55:00  12.22 km (4:30 / km)
Pre-act, warm up to john street, tempo from john to end of gratton, jog back to john, all out to oliver road (10:06), 15 down, hip mobility, sit and push, stretch, roll, ice.
Real good stuff today, worked with T-pain on some tough tempo and pushed it right to the end of gratton. Worked into the hard part a bit too much, Stopes got us into gear, T-pain took off and I went with it. Killed the hill this week and just kept pushing to the end. Solid effort but there's still some more there.