Running warm up/down 32:53 [2]
warm up/down and runs back down the hill between reps
Running 5:25 [3] 0.87 mi (6:14 / mi)
Run from home to top of springvale
Running 8:33 [4] 1.04 km (8:13 / km) +150m 4:47 / km
Heros rep 1
Running 8:53 [4] 1.04 km (8:33 / km) +150m 4:58 / km
Hero rep 2
Running 9:05 [4] 1.04 km (8:44 / km) +150m 5:04 / km
Heros rep 3
Feeling better at this whole training malarky, deffinately getting fitter but 3 reps and the warm down was max i could manage at the mo