Warm up 2km,
1km x 4 up-hill repeats and 1km more going home (4:26, 4:30, 5:08, 4:46, and less than 4:00?),
Warm down 1km.
+++++++++++++++++++++++++++++++++++++
The first 4 repeats are faster than my lactate threshold, especially the fourth. I chased a bike-rider (and actually I lost in the final 50 meters).
Mileage today: about 12km
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