Getting back into some kind of running routine now. The Médoc really knocked me for six. It's over two weeks on and I'm only just getting it together again.
Today, I went out for a hill sprint session, covering 6.8k in total. After a mile or so of warm up jog, I did 10 reps of 100m sprint up a stony 5% gradient, jogging slowly afterwards until my heart rate and breathing settled down. Then another mile jog as cooldown.
5% doesn't sound much but it really makes the whole thing harder. My 100m "sprints" take just under 30 seconds and this is flat out effort for me, though. I really am pushing as hard as I can. What's encouraging is that my recovery is down to a under 2 minutes between reps. It was around 3 minutes when I first started. The reps themselves aren't getting any quicker but my level of fitness seems to be improving a little.
For good measure, I also threw in 8.5k of cycle riding taking my youngest daughter to/from her friends' house
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