It's amazing how running basically the same route can change so much with a few intervals. My legs felt stiff to start so I did some of those silly leg lefts and butt kicks that runners do to warm up and then I was ready for my first set of intervals on a slight hill. It became a natural 15s/30s and after 6 of those I was rather alive.

Light jog to the next part which was a short trail with a lagom steep hill which was again a 15-30 interval set. After 5 of those I had a lovely little cramp and decided that I should just run back instead of completely killing myself. There are other days.

Overall I am quite fed up with my arm. I think the exercises I was given are a bit too much. I have never really believed in the 3 sets of 15 method. 12 reps at the highest weight I can manage was far better to build my muscles. And in this case my muscles hurt like hell so torturing them seems a bit strange.