Intervals (Long hills) 25:00 [5] 5.0 km (5:00 / km) +70m 4:40 / km
ahr:142 max:159 shoes: saucony swerve
Was only going to do 4, but felt good! 5 x 500m hill reps with easy jog recovery. Proper running, with knee lift and arms; not the long slow shuffle I've come to rely on. Each rep about 2.20 up and 2.40 down. Best of all was the feeling of recovery halfway through the downhill, setting me up nicely to go again.