Hi, thanks for this, hills very similiar to ours, similiar sprints also, I was building her towards 80m work until she had the 1st bad run, so I kept it at 60m 95%, that might have been a mistake. I probably in hindsight kept going up in distance still at 95%.
I will stick with the S-L and use the rotating microcycle I mentioned earlier in this thread. If I can increase the volume a bit then I will, but keep the acceleration limit quite short to ensure 95%.
She does a lot of medicine ball, both the power session with 10m run outs (usually once a week) and low intensity mostly twice a week after speed work. We have used hurdlewalkovers as well but perhaps not as often as we should for her as hip mobility is probably crucial due to body changes (mental note).