Running hills 2:03:27 [3] 22.78 km (5:25 / km) +338m 5:03 / km
Hill circuits at Ruffey Lake Park
The boys had a birthday party here from 9:45am to 12pm. While most of the other parents either stood around or went shopping, I got time for a good training session.
The perimeter of the park is about 4.5km of hilly grass/parklands. I did one lap as a warm up, and then did circuits at orienteering long distance race pace, with a 2 minute rest at the end of each circuit. I was originally going to do 3 hard laps, but there was still time at the end before the party finished, so I did a 4th hard lap. This turned out to be about 17.5km of hard running. I had a good rhythm going, and I didn't notice the distance much at all.