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8 Rest *4 miles - easy Rest or 3 miles - easy Hill fartlek (25 mins): Using an undulating route, run all uphills at a hard intensity (40-60 minute race pace), and all flats & descents at easy recovery pace Rest 7 miles - easy 6-7h hilly hike 9 Rest 4 miles - easy Rest or 3 miles - easy Hills: 5 x 1 min hard uphill/1 min easy downhill,

pickup: 8 mile easy, 2 mile at 1.5 hour race pace (80% effort), 1 mile easy 6 Rest Hill fartlek (25 mins): Using an undulating route, run all uphills at a hard intensity, and all flats & descents at easy recovery pace, for 25 mins 4 miles - easy 3 miles - easy Fartlek: 5 x (5 min fast tempo/2 min easy jog). Aim 1h race pace (90%

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Multi-Day Hike Packing Checklist Backpack – 40 -60 litre capacity, with sturdy straps and ideally a hip belt Walking poles – for balance and to take pressure off your joints Food & Drink Water bottles x 2 – for holding up to 2 litres of refreshing H20 Water filter – to enable drinking out of streams Daytime food – ample sandwiches, snacks, cakes, sweets and other treats

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