Power Hills ; Short Lactate Intervals

Split the day into two runs and two short sessions. Weather was lovely and warm, a little windy in the second session.

At lunch a jog by the lake including 4 x Power Hills on the usual steep pinch coming up from the lake. Splits: 22,20,19,17.7 PB by 0.4.

Set two: 3km warm up, 4 x 100m with 100m jog recovery (18,18,16,15), 400m jog, 4 x 200m with 200m jog recovery (33,33,33,32), 600m jog, 700m 2:05, 4km warm down.

Tomorrow 3 x 1090m hills on bush trails.

End of the month, missed some days with sore knee and a head cold. Average 110km/week.

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