Well done yesterday Millsy. Sub 18 will be yours in 16.
No running for me today. Glad about that as weather outside is truly shite. Unfortunately we appear to have a dog so I've got to go out in it anyway. Stupid dog. Why did we get a dog? Also feeling a bit jaded today due to too much food and booze yesterday. Don't really need christmas in this house as we seem to do a christmas every weekend., i.e. lots of rich food, booze and sitting on our arses watching crap tv.
Chris, don't over think it. I often do that session, and it's all guesswork. I run the hills hard and count the seconds in my head, it doesn't have to be exact! I have found some pretty steep ones for mine, but I don't think matters. For the strides on a flat you should run them as fast as you can whilst keeping good running form, with these I also guess the distance. How long between usually depends on where I am at the time and who's about, usually between 100 to 200m I guess.