Run hills 33:00  5.5 km (6:00 / km) +115m 5:26 / km
shoes: Mizuno Wave Rider 14
Hill/terrain repeats (435m course). Out and then back on Great North Walk, above Lane Cove NP offices/houses. With Patrick G and Paula. Asta came along for the warm up and then did a run along the tracks. Eoin, Tracy and Paul did great babysitting duties at the playground and that seemed to work well from my short exposure to it :)
A great course, makes you work very hard, and I started out way too fast on the first (heading east). The easterly rep was hardest with more up hill, but both required drive and concentration to get your pace and footing right.
Patrick and I were a bit deflated after Paula informed us that what we thought was 2 reps was in fact one, and no, we hadn't finished but here half way there! We managed another 3 (or 1½), the final one will definitely be done next time, I promise.
Kept blowing out on the easterly reps, probably need a bit more recovery time before these. Felt as though I was going walking pace quite a few times on these, but still gasping ...
East (25m up) West (10m up)
2:14 (0:54) 2:13 (0:36)
2:28 (0:48) 2:11 (1:15)
2:35 (0:52) 2:12 (2:37)
Climb from Summer Series map (possibly dodgy, but not as bad as GPS).
Stunning morning out.