Off-road running45:00 8.6 km (5:14 / km) shoes: Asics 2140 (ii)
Jogged to S Norwood and then tried to get my legs going with a decent warm-up, an 800m rep and 6 short hill sprints.
800m took 2:45 and felt like hard work - not good - but the hill sprints got progressively better.