A chilly speed session up some hills

17M - double; speed session and recovery run
11M am speed session including 10x200m, 10x400m & 10x200m hill reps
6M pm recovery run at ~6.45min/M with pack

I managed to pull myself out of bed early doors and out into the frosty air for a hill rep session as replacement for the track session I couldn't make it to last night.

I did Ron's suggested session, which is a bit longer than what the club generally run, but with longer recoveries (you have to jog back down the hill between each rep if you're doing it on a hill rather than a loop/track). But I think the end result is better, and closer to the '10K' session Richard Nerurkar and co seem to take as the standard marathoners speed session - i.e. a session with a total of about 10K of speed in it.

My Garmin was in a mood (moisture from sitting by the window), so I couldn't measure the distances accurately, but ran 35s reps up hill as my 200s and 80s reps as my 400s. I held my splits pretty steady and didn't tire. I probably had better form by the end than the beginning. But maybe that was just the fact I could see where my feet were landing.

Just a light run home this evening.

My knee was a bit sore as I set out this morning (same as yesterday), but quickly settled and felt much better later on and on my evening run. My calf is better. And I have no other niggles.