I just finished a 11.441km running that lasted about 0hh:58mm:30ss !
Nothing quite like a good hill set! Good for improving fitness and strength. Hurts like hell at the time.
Warm up of about 3km, 9 hill sprints (run up as fast as you can without slipping on the icy road then recover run on the way back down) broken down in to sets of 3 with a 1 min break after each 3, run back home. 11k in total. Happy Wednesday
Check out some detailed info at my EXHAUST page
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