Notes
Hills 12x, up hard for 10-12 sec, down - alternated down easy incl walking backward with down hard for 10sec. + 3 (or 4) strides x 20sec.
Wore new shoes to see how they felt. Felt good, are light and flat making me run more on forefoot.
during run: 5x16 pullups, later: 3 sets dumbbells.