The extra couple of days recovery helped and i was able to do a full uphill session this morning. Hamstrings were still a little tight/sore, i wouldn't have managed a fast flat session today, but the slower pace of steep uphill reps meant it was manageable.
4 x (10mins uphill 15%, 5 mins flat recovery)
This is quite a tough session, the last couple of recovery periods were over all too quickly, however i still felt spritely enough to speed up a little on the final rep. Whether i'd have felt quite so good if i'd had two midweek sessions in my legs is a different matter.
Was absolutely dripping by the end of it, so much so that i had to change into another vest to continue with the rest of my conditioning/stretching/strength work in the gym.
9.5 miles including warmup and down.
Next big hill session i'll go for 4 x (12 on, 3 off)..... If that is a success then i'll start building into a continuous long rep.