Hill Reps in Bingham Park, with a long gradual hill, running from bottom to top once, and then halfway (or 2/3rds ish) to top. Then repeating this a further 3 times. Worked very hard especially on the last rep, and felt the benefit by the end of it, but also felt tired too after two hard sessions (today and yesterday). Probably worked out as around 1 minute for the long and 45 seconds for the shorter (will correct this when i know exactly).
Orienteering50:00  *** 4.9 km (10:12 / km) +200m8:28 / km spiked:18/20c
Greno. Quite please with todays run, ran at an intense pace to start with, and ran hard up the hill leaving 5, got confused on 6 and 8, and then nailed the rest, with only a little slowing up by vegetation. Dead shattered by the end, really enjoyed it though.