Hill running 31:19 [3] 4.0 km (7:50 / km) +234m 6:04 / km
shoes: VJ irock2
Birkiebrae hil intervals - run up, recovery along the top and fast(ish) run down - difficult when it is dark & misty - recovery along the track at the bottom. Repeat. Tempo to finish on the grass verge along the Falnash straight. With Murphy.