North Table Mountain in Golden. 8:00am or earlier if that works better for others.
The workout is 20:00 warm-up. Then stretching and strides. Then hill intervals. I will be using a weighted Camelbak on the first and last sets. Bring an empty pack if you like.
The ladder is:
30"/ 45"/ 1' with weighted pack.
1'/ 1:30/ 2:00/ 2:00/1:30/ 1' no pack.
1'/ 45"/ 30" with the weighted pack.
Recovery after each is jogging back to the start and then once HR drops below MAF.
Cd) is as long as you like. There are about 8 miles of trails around Table Mountain.