View Workout (Will Landis)
Night Hills
July 12, 2010 (Night)
Exercise Type: Run
Weather: rain and cooler
Comments:
Missed practice so I did my own run at 10:00. I heard we did hills so I did my own hills. Ran up the macadam hill and back down along the grass to guess that it was just over 200 meters. I did a ladder with 5 intervals of multiple hills each. Each set was continuous, 2 hills (400 meters), 4 hills (800 meters), 8 hills (mile), 4 hills, 2 hills. The 1 mile of 8 hill was like running up and over ridge hill except all broken up. I felt stronger than any other hill workout I've ever done in each set. 2 laps on the track between each (added in with cooldown) and then I just ran till I got to 8.
Google Earth confirmed my loop to be 250 meters, not 200.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.61 Miles | 1:09:22 | |||
| 1.0 Miles | 8:11 | 8:11 / Mile | Warmup | Brooks Defyance 2 (Running) 10.5 |
| 500.0 Meters | 1:32 | 4:56 / Mile | Hills | Brooks Defyance 2 (Running) 10.5 |
| 1000.0 Meters | 3:21 | 5:23 / Mile | Hills | Brooks Defyance 2 (Running) 10.5 |
| 2000.0 Meters | 6:47 | 5:27 / Mile | Hills | Brooks Defyance 2 (Running) 10.5 |
| 1000.0 Meters | 3:07 | 5:00 / Mile | Hills | Brooks Defyance 2 (Running) 10.5 |
| 500.0 Meters | 1:24 | 4:30 / Mile | Hills | Brooks Defyance 2 (Running) 10.5 |
| 4.5 Miles | 45:00 | 9:59 / Mile | Cooldown | Brooks Defyance 2 (Running) 10.5 |