Hills first then Flat speed

Had a sleep in this morning so after getting up around 8am & a bit of toast I headed out to do some hills. I ran easy to start with doing a 5.7km loop that goes from my place at Terrigal along Terrigal dve up Charles Kay (which I ran hardish) then along the Senic hwy & down Wilsons rd. I did that in 28:48.

I then did 5 repeats of Wilson's rd up to Tramway which is just a little over 400m. And it's one steep 400m at that!

Times for those were 2:23, 2:21, 2:23, 2:36 & 2:14.

I then kept going making my way back home doing the same run I did at the start. Did that i this time in 27:58

14.6km this morning

Tonight was speed work. I got there about 5:15pm & did a 6k warmup. Tonight's session was great & felt great through it. We did 2000m, 1000, 500m, 200m, 500m, 1000m & 2000m. I was the only one who completed the whole thing.
I ran hard but no where near flat out. Times were 2000m 7:29, 1000m 3:29, 500m 1:33, 200m 30sec, 500m 1:36, 1000m 3:33 & 2000m 7:26.
15km tonight

29.6km all up today