Warm up (Warm up) 18:24 [3] 2.97 mi (6:12 / mi)
Easy ish warm up
Chorley new road, crown, scholes bank, dryfield lane, lever park avenue, crown, through Horwich, church street, mill lane to foxeholes.
Stretching and strides.
Hills (Hill session ) 22:15 [3] 3.0 mi (7:25 / mi)
Hill session
6 X 30 seconds with 2 mins (approx) jog/ walk recovery
All bang on 31 seconds to manor road turning, approx 8 % gradient .
3 X 1 minute hill reps with easy jog / walk recovery .
Felt good tonight but graft d my arse off, I could t manage he 4th 1 minute due to the lactate and I felt really faint from trying so hard. Didn't feel my hamstring at all which is he most important part of the session.
I'm chuffed with he session too because I was hitting he same distance on the one minutes as I was in the summer when I was running really well on the hills .