Did this tonight, works better in poor light because the downhills are slow legs. Woods floor is covered in dead leaves too, tricky spotting ankle busters. About 5k factoring in the hills.



Warm up- Calisthenic exercises, joint mobils, basic stretches at home.

Leg 1- Warm up, linear uphill, 0.45m/116', easy
Leg 2- Uphill, 0.26m/86', interval
Leg 3- Downhill, 0.21m/-80', easy
Leg 4- Undulating uphill, 0.4m/65', tempo increasing to interval pace
Leg 5- Flat, 0.1m, easy
Leg 6- Flat, 0.24m, tempo
Leg 7- Downhill, 0.25m/-80', easy
Leg 8- Uphill, 0.28m/80', hard increasing to interval pace
Leg 9- Flat slow walk, 30mtrs
Leg 10- Downhill, 0.18m/-85', fast
Leg 11- Flat, 0.17m, moderate, below tempo
Leg 12- Linear downhill, 0.26m/-73', tempo increasing to final 30mtr sprint