Hill reps - to improve my speed and form

14M - double; recovery run & hill rep session
5M am recovery run at ~7.00min/M (with pack)
9M pm hill rep session incl 30x400m reps off 45s (alternating up and down)

This evening's run was a hill rep session. It should help with my running form as well as my speed.

I used the Brockwell Park hill, which has a decent gradient, and alternated reps up and down with a 45 second recovery at the top or bottom (wherever I finished the previous rep). I ran 30 reps (15 up and 15 down) in two sets of 15 with 5 mins rest between them. As usual, the rest was almost the worst bit and made my 16th and 17th reps my slowest... which always happens after a rest. My heart rate probably drops or the blood vessels to my muscles constrict during the rest. Or something.

I'm used to uphill reps, which are pretty killing, but the familiarity makes them easier to pace and manage. I hit them pretty even times: 71-73s.

The downhill reps are new. They're meant to help me extend my stride. I could feel them improving during the session. By the end, they had dropped from 58-59s to 55-56s per rep. I was much further forward and aggressive in my strides, landing on my mid- or forefoot and pushing off harder - rather than my natural/initial tendency, which is to lean back heel strike.

My week is going well.