Saturday - 20km + hill sprints

Definitely could have done a session today - had my legs and mojo back. But going to stick with the status quo for the rest of November. It's too long a season to start with intensity now (made that mistake last year when I was running at my best around Christmas time, but no races to prove it)! A slightly extended North Head loop. Kept the pace well and truly under control, but the pace was slightly quicker than anticipated. Even managed a 3:34 for the last kilometer, and this felt really controlled and comfortable. 4:09's for the 20km. Took a nice and easy walk up to Queenscliff headland where I did 6 x 10 second hill sprints, with a full two minutes recovery between. The long rest really ensured that the stimulus was neuromuscular - not cardiovascular. After four reps I started to notice it. Quite sore now actually, but in a good way. A great start to a beautiful day. Baking some homemade granola right now and about to head for a swim.