6 x 120 sec hill reps

6 x 120sec hill reps w/ 2 min recovery

Again, as I can't pace myself my first rep was actually 1:39, next was 1:48, and then I think 1:52, 1:55, 2:00, 2:00. So the range in pace was 4:20min/km to 5:15min/km (380m).

These are so hard, and what makes it harder is that I have to have a reasonable pace to get back to the start in 2mins.

3.6km warm up, some dynamic stretches.
1k cool down jog.

6 x 90 second Hill Reps

I actually don't know how to pace myself properly yet - so my first hill (320m according to runkeeper) was done in about 75 seconds - a pace of 3:57min/km, whereas my last was probably 92 seconds - a pace of 4:48min/km. So the average pace was somewhere in between all that.

Warmed up with a 3km jog, did a few dynamic stretches (not enough) Intervals, cooled down with just 1km and some static stretches. Tough session and closest I've come to throwing up in a while.

6 x 75 second Hill Reps

Warmed up with some dynamic flexibility stuff then jogged 2.8km to warm up

6 x 75 second Hill Reps

Approx 270m each, so approx 4:35 pace, slower than the target pace. About 15m climb I think.

Cooled down with 2.3km jog

6.7km total