Running (Long hill reps) 1:41:00  10.5 mi (9:37 / mi) +827m 7:44 / mi
slept:8.0 shoes: Salamon ultra 3
20’ easy + 3 long hill reps + 20’ easy
I did these on the path up Win Hill from the Yorkshire Bridge side. It starts off quite steep, then climbs gently for a while, then kicks up again towards the top. Its not a perfect hill because it’s steep in places (but runnable, just) and the gradient varies quite a lot (roughly between 5-35% according to Strava). It's mainly soft terrain with some rocky stretches and the are 3 gates, but these can be flung open quickly without completely loosing rhythm. It’s a very pleasant hill to run back down though.
I jogged for about 10mins then did the warm up exercises. I felt reasonable and kind of looking forward to the session. Each rep was roughly 240m, 1.9km. RPE was ~8/10 for the 1st rep, and 9/10 for the 2nd and 3rd. I made to roughly the same point on each rep (about 100m from the top) but stopped at 12’ each time. On the whole I felt strong and encouraged by this. It didn't seem quite as brutal as the Mam Tor road reps, maybe because of the varying gradient. Perhaps I could alternate the session between the 2 hills. I’m really out of ideas for better local trail hills.
45’ massage in the afternoon (right hamstring and calf really needed it) followed by a couple of hours at the climbing wall.