Notes
I kind of made this up as I went along, but I think it should be called the 3x3x2+1 workout.
Aerobic run up to Aobadai
3 x Aobadai hill loop at steady rate
3 x Hungarian Embassy steep hill
2 x Hanabusadori hill
+1 Gajoen steep hill to finish ... ooow
Really feel it in the legs after this one. I think it is noice to measure out the hill efforts with some aerobic work in between. Legs get the same workout, but there is not the same amount of lactic accumulation.
I would like to share this workout or variations of it with my running chums.