Sunday, April 17, 2011

Sunday hill intervals

1700ft of total gain. 12 miles at 7:15 average pace (which includes the 3 mile warm-up at 7:40 pace)
Legs were pretty creaky this morning after a hard bike/ lift yesterday but they loosened nicely after the first interval. 4 X 1200 hills each at 6:40-6:50 pace (lap #2 was still warm-up). 225ft of gain on each (5.7% grade) I've run this session on this hill a few times and I always factor in the final 2 miles to get home which you can see on the profile below isn't very flat. I ran the last 2 at a tempo effort which was a pretty solid addition and finish to the workout. Woulda, coulda, shoulda run Walker today...

All even splits were uphill. All odds were down as recovery.

5 comments:

P. said...

i know i'm supposed to pay for this stuff, but what is the general routine for this previously-alluded to weight routine that miraculously burns 700cal in like 5 minutes??

I've got some bruisers that i do once a week, but i doubt i'm expending more than 500 calories in a session.

also, i showed the girlfriend how to do interval workouts on her bike and during her run yesterday, which was great...then she went right ahead and showed me how not to get laid on saturday night. no good deed goes unpunished...

keep them haters jelly,
pat.

Lucho said...

It's basically a series of 5 lifts using body weight and dumbbells and you do 1 lift for 1:00 with as many reps as possible and then immediately move to the next lift. Super high intensity with zero rest. So you would maybe do pushups for 1:00 then immediately do squats with dumbbells for 1:00 (fast) then move on to the next lift. 5 lifts that hit every muscle group. It's evil. You have to also figure the metabolic burn for the 24 hours after the workout. In a 15:00 lift you can elevate metabolism for 24 hours if it's intense enough.
Ha! Ya, intervals can really hurt.

Rick said...

Cool. The lap graph almost looks like you were doing all the work on one hill, but the profile graph looks like 5 similar, but different, hills. Great training grounds you have out your front door.

Lucho said...

Rick- It was up and down the same hill but it runs up a canyon and the GPS I think gets sketchy with the canyon walls. I've got a mile marked every 400 and I've measured it on my bike and with GPS a dozen times so I know it's within a second or two. The graph does look different every time.

Kona Shelley said...

very cool!