View Workout (Sammy )
Hill Repeats
August 9, 2009 (Morning)
Exercise Type: Run
Weather: 75 -> 83 degrees, 85% Humidity, 9am
Comments:
For me, 100x100 begins with a 5.8 mile leg that climbs 250 vertical feet in the first half mile. Welcome to VT! So today I decided to go out in the bath water and run hill repeats on the closest thing to that we have here, Arlington Ridge, which climbs 150 vertical feet in a half mile. Did my warm up over to the top of it, jogged down to the bottom, and ran up. During the recovery intervals I tried to go extra slow (since they are 150 drops back to the start), since excessive downhill is what shit out my knees last fall and put me on the 4 month DL... No breeze on this hill, but at least its entirely shaded... [for some reason, this inverted the intervals as I entered them, read from bottom up...]
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.4 Miles | 45:37 | |||
| 0.7 Miles | 6:55 | 9:52 / Mile | Warmup | |
| 0.5 Miles | 3:53 | 7:46 / Mile | Hills | |
| 0.5 Miles | 4:17 | 8:34 / Mile | Recovery | |
| 0.5 Miles | 3:55 | 7:50 / Mile | Hills | |
| 0.5 Miles | 4:02 | 8:04 / Mile | Recovery | |
| 0.5 Miles | 3:57 | 7:54 / Mile | Hills | |
| 0.5 Miles | 4:06 | 8:12 / Mile | Recovery | |
| 0.5 Miles | 3:52 | 7:44 / Mile | Hills | |
| 0.5 Miles | 4:07 | 8:14 / Mile | Recovery | |
| 0.7 Miles | 6:33 | 9:21 / Mile | Cooldown |