The weekly session at Dangan. I did a 25 minute warm-up and ran with Brian. A slow pace and estimate just over 5km.
Then to the track where we were given our session instructions. The main point being we weren't on the track tonight. It was a 5 minute tempo run along the paths to a new location where a small grass hill awaited. Then 16 minutes continuous hills, finishing off with 5 minutes tempo back to the track. The rest interval between each was 2 minutes.
The session went okay. The hill loop was taking just over 1 minute and you had to keep the pace moving both up and down the hill. It was made harder by constant overtaking which meant that you had to run through the longer grass. All for the good I suppose. I think I managed 14 complete laps and was about three quarters of the way through the 15th lap. A tough session for me (I hate hills) but a good strength session for upcoming longer races.
After the tempo run back to the track, myself, Owen and Timmie decided to do another 4 laps on the track (well I bullied them into it). After a good couple of minutes rest we set off and I started to feel a lot more at home running 5:03.
I finished up with a further 2 miles warm down and that equates to around 17.2km for the evening. I started to feel better as this session progressed and hopefully I'm now on the mend after a week or so of feeling not quite right.