Strength Hills : 4 minutes + 3 x 1:40

Weather cool and windy, no good for the track. Headed for the hills.

The set: 50 minutes warm up, 4 minutes all up hill at 15% gradient, 40 second stride up hill, then 3 x 1:40 hills with equal recovery, similar gradient, warm down plus jog with the dog. All up 86 minutes, 130km last 7 days.

I've managed to fit in 3 sessions a week in the last month covering 5000m speed, 10000m speed and strength hills with an average of 125km+/week. That's a typical build up block except I haven't cut the 5000m pace session and replaced with longer intervals.

Next set Saturday with 7 x 3 minute intervals on XC surface at 3:10/km, 60 seconds recovery. I will have a play race of 7km or so next week. I'll give myself an easy day before the race to freshen up.

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