Running hills 30:45 [3] 5.02 km (6:08 / km) +180m 5:12 / km
Warm up through Castleton and then 10x1min hill crusies up Cave Dale, with 1 min jog downhill recoveries. Warm down.
Running warm up/down 31:42 [2] 4.86 km (6:31 / km) +17m 6:25 / km
Easy out with Lisa to Hope and back.