Final Hard Session 13km ; 2km warm up, 1500m Hill Effort, Track 5 x 3 Minutes, 1 Minute Recovery, 2km Warm Down

Morning 13km run including my final hard session before the 10000m on Friday. The set: Warm up 2km, 1500m Hill Effort up to the track, Set: 5 x 3 minute efforts, 1 minute jog recovery, 2km warm down. Weather sunny, light winds, cool, great weather for running. That's it for me. Easy jogs with leg speed strides until race day. Weekly training volume is now 79km. It will continue to reduce to around 60km by the end of the racing.

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secret blog for killing track and Parkrun PBs Sunday 8th February ; active recovery. congratulations to all who did get around the course in somethimes challenging conditions. and bagged some well deserved medals.

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