A 10 min warm up followed by some stretching and strides along the Tan. Then on the stairs just before the Pillars of Wisdom I ran up approx 35 sec and then jogged down slowly and then returned back up.
Then I jogged a couple hundred metres and did 6 repeats up the grass hill, varying the direction each time, varying from 40-55 sec. @ minute break and then I took off and did 2k along the Tan, 1st km in 4:05 & the second km (incl Anderson) in 4:12, I was going to continue on for a 3rd but I decided enough was enough, so I reduce the pace and finished off with a 4:45 for the last km and then jogged back to the barracks, about 1km.
Good session, but the hills..............I hate hills!
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