Last week went very smoothly with hill repeats run on both sides of Watsford Lookout. The workout this week will be similar, starting with a 30 minute warmup, followed by 27 minutes of intervals (2 minutes added per week). The recovery run will be the same (so you can become familiar with the route) with the option of taking trail #23 to #8 rather than #17 to increase the distance if desired (did this). It is also possible to add King Mountain to the recovery run at the intersection of #23 and #8 (did not do this). The workout should be 2.5+ hours.
Again, a lovely morning (clouded over in the afternoon) and cool enough to require tights and long sleeves for the warm-up. Trees starting to turn 9will be a couple more weeks till they are at their peak).