Training Log Archive: runninghilsIn the 1 days ending Nov 15, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Fr |
Friday Nov 15, 2013 #
Run 57:06 [3] 5.7 mi (10:01 / mi)
Pine Haven Run
10 minute warm-up running out to the hilly area.
Then, did 3 "hill" loops (really, the trail just dips down by the river 3 times in a row)
Continued on the trail heading back to the car. Pushed the pace on the hills (down and up)
10 minute warm-up running out to the hilly area.
Then, did 3 "hill" loops (really, the trail just dips down by the river 3 times in a row)
Continued on the trail heading back to the car. Pushed the pace on the hills (down and up)
Road Bike (Trainer) 1:04:15 [3] 15.9 mi (14.8 mph)
Climbing Speed:
10 minute warm-up (including 1x1min fast pedal and 2x 1min all out efforts)
2 x 8 minute over/under intervals
Alternate 1 minute under (hill repeat intensity) and 1 minute over
5 minute recovery after each 8 minute interval
2 sets of descending intervals (all out) with recovery equal to previous interval time
2:00
1:45
1:30
4 minute recovery between sets
8 minute cool down after second set
10 minute warm-up (including 1x1min fast pedal and 2x 1min all out efforts)
2 x 8 minute over/under intervals
Alternate 1 minute under (hill repeat intensity) and 1 minute over
5 minute recovery after each 8 minute interval
2 sets of descending intervals (all out) with recovery equal to previous interval time
2:00
1:45
1:30
4 minute recovery between sets
8 minute cool down after second set