The hill rep progression continues on Monday. The session is 10 x Avondale to the post box at 5km effort, keeping the same pace (but less effort) on the run down recovery. The forecast shows that the weather turns milder (and wet) throughout tomorrow, so ice should not be a problem but do be careful until you are absolutely sure the course is ice-free. Warm up via the usual route to the NEL roundabout, down to Lidl and then around to Avondale, starting the reps on the wide pavement and staying on the pavement until around the corner with a clear view of the road and any traffic ahead.
The aim is to finish the session in a controlled way, and not to save it for a big sprint on the last rep. After 10 reps, you should feel that you could do a few more and have not run yourself into the ground.
Alan
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