Running hills (Extended Hills) 1:00:27  10.61 km (5:42 / km) +494m 4:37 / km
slept:7.5 shoes: Salomen SLAB Cross
Slept well, Porridge and berries. Early finish for clinic so got to start of run a bit earlier than anticipated. Had an energy bar on the way. 20min warm up was nice gentle train. Legs felt ok. Bit of a twinch in left groin and stiff lower back right worse than left for the first 10mins.
Got to the start of the incline. I rested here until fully recovered and fresh. Not sure if that was right. First part was muddy steps but felt good, tried to stay upright with light feet and small steps. Changed to rocky steps. Pace definitely slow 3/4 of the way up but was still running (slowly) until the very end that had a bit of a hands on scramble. Rested at top, had a gel. Wanted to push myself on the decline as much as possible to try and get my legs conditioned. Felt good.
Rested fully at the bottom. Started off at slower pace. Was able to maintain this to 2/3rd up. Slowed but was running (very slowly) until the end.
In general, i was happy i was sure if id be able to run up both times and i did manage that. Obviously conditioning meant my pace slowed significantly but can work on that.
Legs recovered very quickly and felt fast and fresh on the run home. Was running more moderate pace than easy because i felt good. It started to rain pretty heavily at the top the second time around and the rock were slippy but shoes held up really well. HAve to say that on these short runs these shoes feel great.
HAd protein/carb smoothie in car immediately when finished.