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@fizzy.bleach
love this! thanks. my current cross session is similar:
do a simplified lap of the cross course (i train on a field where they do a regular race each year)
3x8 hill reps: roll down hill, shoulder bike and run up hill, remount and "sprint" round papal monument. 1 minute recovery, but sometimes will do a lap instead of the recovery.
more laps trying to beat my lap time from before (usually only a couple more)
end
and to be honest, it's too easy to not push yourself hard enough