4 PM
Running Road 28:51 4.18 km (6:54 / km) +106m 6:07 / km
Sqn hill intervals. A slow warm up up to the tank park then some intervals on few different hills. All short max speed hills.
Core/ Strength 12:41 [1] 0.28 km (45:08 / km)
Pull ups, press-ups and dips on the beaver rig followed by some stretching.
Running Road 17:16 [1] 3.28 km (5:16 / km) +47m 4:55 / km
A short evening leg stretch to warm down after the hills.