running hills (5x5min hill reps) 1:23:19 [4] 11.38 km (7:19 / km) +622m5:45 / km slept:10.0
15' easy; 5 x 5min hill reps; 15' easy. A hard week plus a Lochaber heatwave (17 degrees!!) meant I ran out of steam a bit on the later reps, but that aside, felt strong initially and was climbing well.
running (Easy (trail)) 33:25 [3] 6.07 km (5:30 / km) +29m5:23 / km slept:8.0
30-40 easy plus strides. Legs felt more or less back to normal after Tues long run, and could really open up during the strides, felt good, if still a bit tired.
running long (specific endurance ) 3:34:31 [4] 27.56 km (7:47 / km) +2173m5:35 / km slept:9.0
3:30 and 1750m specific endurance/LCDR. As with yesterday, legs took a little while to wake up on the climbs, but after that, and barring a dip for 10-15mins before I ate on the 2hr mark, felt really strong all the way through, and was able to keep the pace hard for the last 2k so pretty happy!
running (moderate (trail)) 1:22:13 [4] 14.22 km (5:47 / km) +471m4:58 / km slept:9.0
80' moderate. Legs were screaming for the first ten mins at the harder pace, but settled down after, and then felt really good for the rest of the run.