New session tonight, kenyan hills, luckily Tinshill Lane and Carr Bridge Drive came up with the course. The route is a 0.6m/125' loop with equal profiles for both uphill and downhill legs, starting and finishing at the bottom of CBD. So allowing for errors, 8 loops is a nice 5m with a good 1000' of climb stuck in there, all run at a starting pace of 3 steps per breath which rises to 2 on the final part of ascent.
Only 4 laps tonight as i've got a medial peroneal tendon niggle in my left foot, but the aim is to do 8 every time and keep the pace level, which i gather is the requirement for kenyan hills. Sorry Travs i don't have a time for the loop, but i can get one if you want.