So things not quite to plan over the 2nd and 3rd 4-week blocks of base training, thanks largely to a cold and an injury in the first two weeks of the 2nd. Probably almost made up for the lost hours of training however, averaging over 5 hours running per week since then. Seeing as I've rested 5 out of the last 6 days I think I can put some hours in over the next few and still have most of next week to recover from it. Then POM and after that I'm looking forward to starting some anaerobic work.
So what has the base training achieved? Fortunately I have a good comparison to hand. Two virtually identical hill sessions, over two months between them, well rested before both and probably was around the same weight...
180128 - 152 ahr, 160 mhr, 6 reps, 13:17.2 per rep, 13:12 best (4), 13:22 worst (1)
171123 - 151 ahr, 160 mhr, 5 reps, 13:57.8 per rep, 13:36 best (2), 14:21 worst (5)