After 10K steady followed by 6 x 100m strides on Tuesday, 18K on Wednesday - I think my longest ever midweek run - the program today called for 10K including 10 x 1 min hills with jog down recovery. Why am I am glad I am not fast? If I was I would have to run further than the 220m I managed in 1 minute. I stuck with the 220m but by the 10th it was taking a tad longer than 1 minute. After the warm up and the hills I had done just over 6K's. My last 4K's were not exactly fast.
Have a great Australia Day holiday. A rest day for me. Saturday will be 8k and the big one on Sunday..34K.