200, 400, 600, 800, 1000, bottled on the 1200 after 400 then the same again down with spikes. Tiring week but felt fine. Hard work from the off but used Eddie as a wind shield for most of it so wasn't too bad, some good work anyway. Slowly getting fitter.
running31:12  8.15 km (3:50 / km) +5m3:49 / km ahr:148 max:173
Fell asleep after my alarm so didn't have much time at all, wasn't complaining though. 10x200(200) on the track which I thought I should probably visit at least once in my time down here. Was considering doing 400s but there was snow on one side so scrapped that and did the 200 recovery over it. Made the recoveries a bit awkward and slippy. Really struggling to go fast this morning but got through a bit of decent work anyhow.
running1:01:23  15.04 km (4:05 / km) +9m4:04 / km ahr:144 max:174
Out with Ed and Duncan for some reps. Nothing wild just light work, very enjoyable.
running36:32  7.52 km (4:51 / km) +80m4:37 / km ahr:149 max:171
20x30 second hills. Might keep this in as a staple, is such little effort and reckon might give me some kinda kick who knows.
running48:24  13.31 km (3:38 / km) +120m3:29 / km ahr:152 max:176
6x4(1). No Pollard sessions for while so thought I would do a small one after this morning. Everything felt good and could have carried on. Good feels. Doing it on a rolling loop was so much less soul destroying as well. 3:19s for the session with 90 odd m climb, good times.