Flew back into Sydney on an overnight service, arriving Monday morning. I wore my skins during the flight and the legs felt very fresh yesterday, despite the hard run and then flying for 7 hours.
One obvious weak point in my running has been hills and I have to attack this head on so back around the corner this morning for hill reps up Cox's Road. For reference the distance is about 310m and it is a very even slope, a little bit steeper than Lilyfield Road for those that run there. In the past I have done these as a higher intensity session, usually with less than 10 reps and averaging 1:25 to 1:30 per rep with a standing recovery at the bottom.
Today the goal was to keep on going for an hour, at a slightly slower pace but lots more reps. I ended up with 17 reps done at an average of 1:42 and a run down recovery average of 1:49. Quite a hard session towards the end, hopefully this will build some hill endurance in the legs.
This gave me all up 11.6km (including warmup/down and recovery) in 1:05:53
5 comments:
Ya gotta love those Skins!
Steeper than Lillyfield rd.... thats a tough session! 17 reps- impressive. That will get your fitness up!
6ft track look out :-)
Dave my quads are aching just reading about that - 17 reps!!!
Do you try and run the downs hard too? Just thinking about March....
Actually 2p the quads were fine, more the gluts and lower back that are feeling it today. The downs are a cruise but no rest at the bottom, straight back up for another rep, my downhill trail running is pretty good :)
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