Notes
LMLS, Hill/Intvl/Fartlek, SAM Hard
5 x [400m Fast: 9.6 - 10.0 mph at 1%, 400m Hill: 14-15% incl, with 400m Jogs at 6 mph], Plus an extra 400m at 10.1 mph.
I have backed off this workout a bit from the last 2 weeks, where I did 800m Fast segments. Trying to follow the Lydiard/RW advice to keep this workout mostly aerobic.