Tempo 18km including 4 x Power Hills

Running low on daylight this afternoon, ran 18km solid through the undulating trails of the Arboretum, final 2km included 4 x power hills of 45 seconds to 95 seconds. I'll have to start some lunch time running as the days shorten.

Still on target for near 140km this week. Next set on Saturday with some step down XC intervals of 6,5,4,3,2,1 minutes with 60 seconds jog recovery.

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