Run hills 28:14 [5] 5.0 km (5:39 / km)
right from the bottom of the track to the top of the hill, along ridge, down Vale Road, left at the clock tower, down primrose lane and back up slab lane up to the top, oposite the shop, right along ridge, and back down the hill by the takeaways. aim was to push harder up the hills and use the down hills as recovery