running45:20  9.1 km (4:59 / km) shoes: Asics DS trainer 21
Did a variation on the incline sprints. Basically ran from home to The Strand, did incline sprints up side streets, jog back down and then run along The Strand to the next street. Did 4 streets to North Rd and then back. This part was the run to The Strand, run along the Strand between incline and the coast back down after each ascent.
running hills 6:00  1.7 km (3:32 / km) +80m2:51 / km shoes: Asics DS trainer 21
running55:20  11.0 km (5:02 / km) +200m4:37 / km shoes: Asics DS trainer 21
A run in the Currumbin Valley. First couple of k were really tough, with all the climb. This is reflected in the k rates, 6:20, 5:25,5:40; then it was down with some undulations and then flat for the remainder. K rates dropped to 430 to 4:40.