12 PM
Warm up/down warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov8 Mudrock 290
Warm up run from home to Fire Beacon for some hill sprints.
Intervals hills 28:00 [4] 3.0 km (9:20 / km)
shoes: Inov8 Mudrock 290
Hill sprints. 3 sets of 5 efforts of about 30 seconds each. Recovery was walking back down the hill. 90 ish seconds walking around break between sets. Tough in very windy conditions.
Warm up/down warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 Mudrock 290
Warm down jog/walk down the hill to home.