Wed - easy day. Tempo - 30minJust under 5km all up including warm up/down
ThursOff - Very tight hip flexors / foamrolled. Feeling very tired, still recovering from the Hills on Tue
Fri Hills3km warm upSame hills as Tue (550m) - Previous best hill was 2min flat1 - 1:54 2 - 1.523 - 1:45 (it was a race to the top, if it was fast enough, we would just do the 3 hills, if not, we would do another 4th hill - We ran fast enough 
3km warm downTotal time 65 minDistance - just under 12km