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Dr. E
RE: Nice work, mate.
All of these replys have been thoughtful. Thanks people!

I guess one would need some background.

Last few months have been running between 60-74 miles per week. Thats lots for me and my sched and my recovery ability. Almost all is steady state and medium paced running. Not too much 'easy'.

I think Nobby's approach or Daws would be correct in that I should follow my suspicions early on and stick with long repeats.

Nobby,

In reference to your comment, I have done hills and hill w/o but they for the most part have come in the middle of runs or long climbs like 2-3km up. I did a small amount of the bounding stuff, becuase I felt like a lot of the trail running I did was very good for the ankles and all that, very short steep little hills, rocks, roots, climbs, knolls, cliffs...well almost.

3 x 1 mi @ roughly 10km race pace with 400 float...to start I think.

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