Long Hill Intervals : 3 x 1000m Hill Efforts
A few of us out today in great spring weather. Long warm up, 4 x 100m hill strides, 3 x 1000m hill efforts with short cut jog recovery (loopish), long warm down.
The hill mostly all up with some flattish sections, a small dip and a very steep 20% gradient climb mid-way. Average gradient around 8%. We've used it many times before so have some good stats on it, sometimes with an extension.
Times: Julia, Tori and Minnie 5:30ish, Mia 4:50ish, Helen 5:02, 4:52, 4:50, Jack 4:47, 4:47, 4:30, Me 3:52, 3:47, 3:43.
Of me: Best effort I can find before today was 3:49. 3:43 a huge surprise but understandable...I'm at race weight still and power is up. 8 big months of training helps too!
Sick people at work...might be reluctantly taking it very easy soon:-(
The hill mostly all up with some flattish sections, a small dip and a very steep 20% gradient climb mid-way. Average gradient around 8%. We've used it many times before so have some good stats on it, sometimes with an extension.
Times: Julia, Tori and Minnie 5:30ish, Mia 4:50ish, Helen 5:02, 4:52, 4:50, Jack 4:47, 4:47, 4:30, Me 3:52, 3:47, 3:43.
Of me: Best effort I can find before today was 3:49. 3:43 a huge surprise but understandable...I'm at race weight still and power is up. 8 big months of training helps too!
Sick people at work...might be reluctantly taking it very easy soon:-(
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