Warmup: 30 minutes of easy ski striding/jogging Zone 1-2 starting from P7 and proceeding to a spot lower down on Penguin hill. Intervals: 37 minutes of ladder hill repeats (using ski striding technique) on Penguin aiming for Zone 4 Recovery after the hill intervals: 1-1.5+ hour(s) Zone 1-2 recovery course of about 12km as shown in the attached map and GPX & FIT files, as follows: From Wattsford at the top of Penguin hill continue up #1, then go left onto #19 & then go a short way down Dunlop Rd. & then left onto #22. From there go right onto #34 & then right onto #4 down to #9 past Maple Lodge. Take #32 then left onto Fortune Parkway to #3. On Burma go left onto #12 & then left again onto #9. Turn right up Fortune Parkway and then turn left onto #11. Then turn right onto #17 which you will take all the way back almost to Watsford but will turn right onto #31 and then take #30 back to the finish at P7. There are many possible cut-offs where you can reduce the distance if you want. Here are two: A-For the shortest route of about 7.5km you can turn left up #4 then go left again onto #1 (Ridge Rd) & then right onto #30 at Wattsford, directly back to P7. B-If you want a little less distance, say about 10km, you can turn up Fortune Parkway from #32, NOT go up Burma, & then take #1 (Ridge Rd) & #30 directly back to P7. The attached files and the link below show the trail run route for use on GPS devices. https://ridewithgps.com/routes/37908766 Total workout: 2.5-3 hours This is the 6th dryland session and each week we’ve added 2 minutes to the intervals Wet and muddy (rain held off most of the morning, but there was def a bit of sleet at the start), so returned via Ridge Road with peter Jakl, parham, and Sandra. Shorter workout, so I could run a couple of errands afterwards.