6 x 600m ; 2 x 8km Strength Hills Col du Galibier (Tour de France)
A few days ago after the Tour de France start in Laissac a very long drive to Bourg d’Oisans, foot of Alpe d’Huez. Morning run at Oissans included 6 x 600m efforts. Splits:(208,206,159,201,158,155). Shortly after a drive to Col du Lautaret, foot of Col du Galibier. We spent 3 nights here and on the other side waiting for Tour de France to catch up.
I waited 24 hours to acclimatise before a serious running climb from Col du Lautaret 2060m asl up to Col du Galibier 2642m asl. Official climb in this direction is 8.7km. Gradient varies between 5%-8% with steeper pinches and switchbacks at 9% near the summit. The run steady at just below threshold. Many vehicles and cyclists on route. The road was closed later that evening, a day before the race came. Roads were also closed between Bourg d’Oissans to Grenoble and Briancon has been closed to through traffic for days. As always it’s a logistical challenge.
The climb: Warm up 3:07, Official Climb start at 8.7km: 8km: 3:31, 7km 4:59, 6km 5:23, 5km 5:33, 4km 5:28, 3km 5:35, 2km 5:23, 1km (at Col du Galibier Refuge) 4:29. Summit and return untimed. Ascent from Camp: 43:32. Descent to Camp: 32:18. Total Time 75:50 Distance 16.71km. Same run in 2011 run was 55 minutes up, 45 minutes down. I wasn’t full gas that day.
600m splits from camp: Up:3:26,3:04,2:57,2:54,3:11,3:25,3:20,3:18,3:05,3:25,3:17,3:12,2:56,3:05, Down: 3:00,2:31,2:31,2:23,2:21,2:23,2:17,2:23,2:16,2:18,2:12,2:15,2:20,2:25
After the run we drove over Col du Galibier through the tunnel and made camp at the start of the ascent on the other side. It was easier to evacuate the route from this side towards Albertville. An afternoon 20 minute run to loosen the legs.
Run from Galibier Valloire side 8km from summit. 600m splits: Up: 3:31,3:33,3:33,3:24,3:44,3:51,3:34,3:41,3:41,3:37,3:51,4:00,4:01,1:41,Down:3:31,4:04,3:03,3:13,3:06,3:00,2:58,2:58,3:00,3:03,3:14,2:59,3:03,1:39. I wasn't full gas this climb but it hurt just as much. Too steep to run down fast, also I was carrying a baguette.
Splits by watch: Up: 6:03,5:39,6:03,18:23,13:37(49:48),Down: 42:46. Some markers were missing or hidden behind camping cars. Gradient was much steeper than the other side. I was not passed by a bicycle on the ascent. The tour riders would have flogged me!
A 2km jog in Valloire after supper (pizza)to loosen up.
On Saturday Parkrun at Chateau Pierre de Bresse. We will be staying in Albertville and Beaune for 4 nights in hotel.
I waited 24 hours to acclimatise before a serious running climb from Col du Lautaret 2060m asl up to Col du Galibier 2642m asl. Official climb in this direction is 8.7km. Gradient varies between 5%-8% with steeper pinches and switchbacks at 9% near the summit. The run steady at just below threshold. Many vehicles and cyclists on route. The road was closed later that evening, a day before the race came. Roads were also closed between Bourg d’Oissans to Grenoble and Briancon has been closed to through traffic for days. As always it’s a logistical challenge.
The climb: Warm up 3:07, Official Climb start at 8.7km: 8km: 3:31, 7km 4:59, 6km 5:23, 5km 5:33, 4km 5:28, 3km 5:35, 2km 5:23, 1km (at Col du Galibier Refuge) 4:29. Summit and return untimed. Ascent from Camp: 43:32. Descent to Camp: 32:18. Total Time 75:50 Distance 16.71km. Same run in 2011 run was 55 minutes up, 45 minutes down. I wasn’t full gas that day.
600m splits from camp: Up:3:26,3:04,2:57,2:54,3:11,3:25,3:20,3:18,3:05,3:25,3:17,3:12,2:56,3:05, Down: 3:00,2:31,2:31,2:23,2:21,2:23,2:17,2:23,2:16,2:18,2:12,2:15,2:20,2:25
After the run we drove over Col du Galibier through the tunnel and made camp at the start of the ascent on the other side. It was easier to evacuate the route from this side towards Albertville. An afternoon 20 minute run to loosen the legs.
Run from Galibier Valloire side 8km from summit. 600m splits: Up: 3:31,3:33,3:33,3:24,3:44,3:51,3:34,3:41,3:41,3:37,3:51,4:00,4:01,1:41,Down:3:31,4:04,3:03,3:13,3:06,3:00,2:58,2:58,3:00,3:03,3:14,2:59,3:03,1:39. I wasn't full gas this climb but it hurt just as much. Too steep to run down fast, also I was carrying a baguette.
Splits by watch: Up: 6:03,5:39,6:03,18:23,13:37(49:48),Down: 42:46. Some markers were missing or hidden behind camping cars. Gradient was much steeper than the other side. I was not passed by a bicycle on the ascent. The tour riders would have flogged me!
A 2km jog in Valloire after supper (pizza)to loosen up.
On Saturday Parkrun at Chateau Pierre de Bresse. We will be staying in Albertville and Beaune for 4 nights in hotel.
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