Power Hills
I started this set again last week after a couple of months break. It's barely a session, just a one%er but it helps.
The set: 20 minute warm up including some stretching, 4 x power hills on a steep incline (high hips, good form), slow jog back recovery, then jog back to the office. Last week and this week same times of 23, 20, 20, 18.4 seconds. The last effort full gas. This week was into a strong northerly wind. It was a better effort than the week before. PB is 17.1 seconds. I'm probably 3 weeks away from that effort.
Tomorrow looks to be 36 degrees for track. Very hot. I will try to set up a water station for all of us. There may be some drizzle or a thunderstorm to cool things off. 3000m at 6pm, 1500 at 7:15pm, longer handicap event later in the evening. There is no electronic timing.
The set: 20 minute warm up including some stretching, 4 x power hills on a steep incline (high hips, good form), slow jog back recovery, then jog back to the office. Last week and this week same times of 23, 20, 20, 18.4 seconds. The last effort full gas. This week was into a strong northerly wind. It was a better effort than the week before. PB is 17.1 seconds. I'm probably 3 weeks away from that effort.
Tomorrow looks to be 36 degrees for track. Very hot. I will try to set up a water station for all of us. There may be some drizzle or a thunderstorm to cool things off. 3000m at 6pm, 1500 at 7:15pm, longer handicap event later in the evening. There is no electronic timing.
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