Power and Strength Hills
As part of the self analysis from races in Lyon I began again on the first day of spring.
At lunch an easy 25 minutes warm up and warm down with stretching. In between 4 x power hill strides on the usual steep bike path by the lake. Splits: 22,21,21,19. Not to bad for a first up begin again compared to other sets I've done pre:Lyon.
In the afternoon a quicker 60 minute run including 4 x 75 second strength hills on steep incline dirt trail with much slower cadence but high knee left and force. More and varied sessions to come including on the bike.
Keith ran some longer efforts as part of his taper for Canberra Times Fun Run. He is mentally up for the race. We will all use garmins to measure the course and take splits along the way. Due to compromise with the 14km it is now up to 300m longer than the previous 10km course.
Rain expected in coming days, I may not get a chance to do a fast tempo before Sunday.
Volume for this year up to end of August. I haven't done more work than this since 1984!! It's the sessions that really count so I'm not quite there yet but it's a great start.
At lunch an easy 25 minutes warm up and warm down with stretching. In between 4 x power hill strides on the usual steep bike path by the lake. Splits: 22,21,21,19. Not to bad for a first up begin again compared to other sets I've done pre:Lyon.
In the afternoon a quicker 60 minute run including 4 x 75 second strength hills on steep incline dirt trail with much slower cadence but high knee left and force. More and varied sessions to come including on the bike.
Keith ran some longer efforts as part of his taper for Canberra Times Fun Run. He is mentally up for the race. We will all use garmins to measure the course and take splits along the way. Due to compromise with the 14km it is now up to 300m longer than the previous 10km course.
Rain expected in coming days, I may not get a chance to do a fast tempo before Sunday.
Volume for this year up to end of August. I haven't done more work than this since 1984!! It's the sessions that really count so I'm not quite there yet but it's a great start.
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