18M double; hill rep session & recovery run
11M am incl 30x400m up/down hill reps off 35s
7M pm recovery run at ~7.00min/M
I was pleased with this one. Partly, just to have time to do the session before work. It takes not that much less than an hour to run without factoring in warm up and down.
I shifted to a different bit of Parliament Hill - the path I've used so far gets too steep at the top to be useful for the downhills (and just feels like a slow grind on the ups. The slope was good and I could focus on leaning forward and extendingy stride on the downs. I managed the ups in 71-75s and the downs in 50-55s.
Just some recovery miles on the way home for my evening run.
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