30x400

19M double; recovery run & hill rep session
7M am recovery run at ~7.00min/M
12M pm including 30x400m up/down hill (ups at 68-73s) off 35s

My viral interruption is over and I'm feeling pretty good. I have struggled to find a good hill for reps for some reason recently. It must be mainly through lack of local knowledge as there's definitely no lack of hills around here.

This evening I found a good stretch up Primrose Hill (from near the Regent's Park entrance to the top of the hill) for a 400ish meter rep. I ran it alternately up and down, like I used to in Brockwell Park. With 35 seconds recovery been reps.

I managed to keep the reps pretty even, though I was dying by half way and the last few were a real push. My slowest was my first (73s)and my second slowest was my last (72s). Most of the reps in between were 69 or 70s. My quads feel good now.

I didn't keep such a close watch on my splits for the down reps - it was dark and I had snow into my face by the end, so I concentrated on good form and stride length rather than all out effort.

I also had my bloods done earlier in the week before my trip to altitude (to check I've got enough iron on board to take advantage of it). It all looked good. I'm going to take iron supplements from now until my return to make sure I stay iron replete despite the extra demands and the change in diet I'll have while I'm over there.