Running (Hill reps + TEs) 1:12:00  11.3 km (6:22 / km) +280m 5:40 / km
Drills on the road with cycle touring spectators. 25' or so of jogging, peeing, a couple of uphill stride things to get loose, then 6x60" w/ 3' recovery, then 25' jogging.
New hill rep hill on the other side from last week's one. About 270m and 20m of up. First half mellowish, though still the same as the steeper bits of the other one, third quarter is the steepest part, through the place I usually do hill sprints, then the final section a degree or two shallower. Definitely feel the strength component more in the second half than I did on the other hill.
That right leg thing irritating the same as yesterday really, though thankfully not on the hill reps. I've booked a physio appointment for Monday, horrible o'clock in Inverrness, to try and nip it in the bud. That aside I felt good, running well, enjoying the wee muscle burn that came on in the last third of each rep. Flogged myself a tiiiny bit harder in the last ten seconds of the last two. Had to take a moment before walking back down the hill but didn't die, which is nice. These sessions are way better than last time they featured on the plan. Maybe I'm doing them better. Or worse. I almost, dare I say it, enjoyed this.
Calf raises, yoga, foooooood before gym.
Gym - left a couple of exercises out to take the edge of the volume while the weights are getting back up to normal and to make sure I had room for a proper cool down/stretch.
Goblet squats 20 25
Side plank 2x8
Pull ups 5 5
Hang cleans 40 40
Suitcase deadlift 45 45
Step ups 15 15
Reverse plank legs raises 2x 6 per side
Glute bridges 2x 10 per side