Running 41:06  8.22 km (5:00 / km) +151m 4:35 / km
10 minute Tempo [3min]
4 x Back face of Birkrigg Hill jog down recovery [3min end of set]
7 minute tempo
Harry Station turned up so new I would have someone good to run with. First tempo was undulating and felt good finished just ahead of Harry. Took the first hill too easy ahead of everyone up the hill and then on the flat lizzy sprinted past me did this one in 1:53. Did the last 3 in 1:43/44 and left everyone pretty easy, felt good! Last 7 minute tempo was really gruelling and was not a tempo because first 4 minutes were flat and then the rest was up to the big hill to the top of the hill, harry took the lead up the Hill and then I finally found my climbing legs and started moving well again.
Good session :)