Power Hills

Again the same 20% gradient hill on cycle path I have used for last 6 years 4 x Power Hills. As always 20 minute warm up (passed Janene mid-point), first three efforts increase speed, last effort full gas. Splits: 21, 19, 19, 17.25 (0.09 slower than last week, second best ever). I ran 60 minutes after work, last 5 minutes with the dog.

No more long hills for a while, track will replace that. The power hills remain in the weekly schedule, will only not be there if injured or in a taper period. I will move the bike intervals to Sunday, either my PM session or a warm down after a sneaky track session.

I didn't do much yesterday in volume, I won't do much tomorrow but will still run 110km this week (ending Sunday).

Comments

Post a Comment

Popular posts from this blog

secret blog for killing track and Parkrun PBs Sunday 8th February ; active recovery. congratulations to all who did get around the course in somethimes challenging conditions. and bagged some well deserved medals.

Image
This week didn't start well with some lap timing marshals giving me an extra 3-4 laps to complete with no fault of my own before I could start to get back on terms in the 10000m event. As things panned out I suffered like most others in the heat and chasing back on was impossible for me once the hamstring muscles started saying No!! The 1000m result wasn't so bad, finishing 3rd behind the front running three in just over 42 minutes. I have just been going through the motions since the 1000m, cheering on as best I can from the sidelines. When I get back home in coming days I will have a short break and start again ant build up into running from again as soon as the hamstrings can repair themselves. Today was mostly walking on the lush course as Stromlo xc circuits. If by chance I can do a little more than that I will try. Otherwise I look forward to making the long trip home.
Read more

secret blog for killing track and Parkrun PBs 21st July 2026

Image
This morning a quick meet and greet of my friends before heading to Glasshouse Rocks Beaches racing Munchkin the Border Collie at low tide on firm, fast sand. Weather cool, no wind. Our maximum threshold session was great with the beaches deserted. The session would have been perfect except for munchkin leaping out of the car with her harness being attached. It took a long time to correct this puppy brain fade.
Read more