Notes
LMLS, O&B on TM, SAM Medium
1 w/u, 4 @8.2 mph, 4@8.3mph, 0.4@8.4, 0.6@8.7, 1 c/d
Felt easy, maybe recovery in past week of not running due to being sick.
I should be back on track mileage-wise.
Training Plan Entry
Hill
8 mi
15 min w/u, 15 min c/d. 3 or 4 Hill Circuits, each circuit comprising: 400m UP = 13% incline at 5.5 mph; JOG at 6 mph 2% incline for recovery (at top of hill), then Downhill 400m (0% incline) at 8 mph; JOG at 6 mph 2% incline for recovery (at bottom of hill), then 3x150m at 2% and 9.4 mph (~5K pace of 6:26); JOG at 6 mph 2% incline.