So - I missed Tuesdays scheduled easy 6 miler but was back in shape for todays :-
The hill I had in mind was about 3.1 miles from home so I adjusted the warm-up/down accordingly. I decided to run the hills at mile effort as opposed to pace as I knew that I wouldn't get beyond the first rep otherwise.
The first 2 reps, while hard, went reasonably well. However the continued loading was becoming more stressful - My active recoveries from rep 3 on consisted of 30 seconds of heavy gasping followed by a shuffle down the hill to the start of the next rep. I consciously reduced the pace slightly for the last 2 reps so that I could keep my form and an even pace for the full 45 seconds. The paces varied from 06:00 (rep 1) to 06:30 (rep 8).
Overall I completed about 8.6 miles in 01:13:07 (08:30 pace @ avg 143 HR -ouch)
Before I completed this post my four year old, Saran, threw up on the floor beside me. The bug I had has obviously spread. It didn't appear to knock an ounce out of him. It's great how kids can handle illness much better than adults. He's in the bath now which should calm him and help send him into a deep sleep for the night.