Training Log Archive: MarkW80In the 1 days ending Feb 17, 2021:
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Wednesday Feb 17, 2021 #
10 AM
Running intervals (8x1km Uphiil) 1:40:00 [5] 14.3 mi (7:00 / mi) +1413ft 6:24 / mi
slept:8.0 shoes: Saucony Endorphin Speed
A fairly windy morning today, had a 1km hill in mind for the session which is 4.3% over the 1km with an elevation of 150ft, the gradual hill differs between 3.7% and 5.9% in parts.
Ran an easy 20 mins to warm up followed by a few sets of strides.
Set off for the first rep and had a slight tail wind at the start for around 200 metres, the hill gradually progressed in elevation slightly towards the middle of the rep so the pace wasn't as quick as the start, i probably ran the first one too hard and by half way had a a head wind to contend with which lasted more or less to the end.
I was probably concentrating on the pace more than the effort to be honest which i shouldn't have, i was thinking i should be around 5:30s or so on there but looking back on strava the grade adjusted pace for the remaining 7 were almost at half marathon target pace.
The first couple were slightly fast and i maybe paid a little on them but i settled in on the remaining 6, on that particular hill 6:00 min/mile gives a GAP of around 5:15 min/mile so i reckon they were about right.
It was certainly a tough session and by the time i had finished the 6th rep i was feeling it and dug in for the last 2 which were all pretty much consistent. Fairly fucked after the last rep, good session in!
The glute was fine yesterday on the flat moderate run but it tightened up a bit on todays session.
Ran an easy 20 mins to warm up followed by a few sets of strides.
Set off for the first rep and had a slight tail wind at the start for around 200 metres, the hill gradually progressed in elevation slightly towards the middle of the rep so the pace wasn't as quick as the start, i probably ran the first one too hard and by half way had a a head wind to contend with which lasted more or less to the end.
I was probably concentrating on the pace more than the effort to be honest which i shouldn't have, i was thinking i should be around 5:30s or so on there but looking back on strava the grade adjusted pace for the remaining 7 were almost at half marathon target pace.
The first couple were slightly fast and i maybe paid a little on them but i settled in on the remaining 6, on that particular hill 6:00 min/mile gives a GAP of around 5:15 min/mile so i reckon they were about right.
It was certainly a tough session and by the time i had finished the 6th rep i was feeling it and dug in for the last 2 which were all pretty much consistent. Fairly fucked after the last rep, good session in!
The glute was fine yesterday on the flat moderate run but it tightened up a bit on todays session.