Run 1:00:00 [3] 7.5 mi (8:00 / mi)
shoes: Asics Hyper Speed 4 #2
KW - difficult start back to training, but the overcast and rainy weather made it, if not exactly fun, then more than bearable.
3.25 miles warm-up.
8 minutes hills. continuous. run hard up the hills, medium-hard on the flats, slow jog downhill.
3 min. rest
1 mile at 6:30. medium-hard effort.
3 min. rest
8 minutes hills. continuous. run hard up the hills, medium hard on the flats, slow jog downhill.
1.25 miles home.