A short walk from my place to the hill I use for some short hill reps. After Sunday's race I figured I could do with some work on the hills.
So 16 reps up the 200m hill. Average rep was between 50-55 seconds with about the same recovery back down the hill again.
Did a 1k warmup and a 1k cooldown after the session.
I think Blue Dog's mum has escaped from the nursing home again. Better send the nut house truck with the cattle prod to keep her in line.