2 miles easy, 6 x 1 min hill repeats, 2 miles easy. Average pace: 10:10/mile.
Weather at 6:30 am: 27°, 66% humidity, no significant wind.
My pace on the 2 miles and change before the hill repeats was 10:36. My pace on the 2 miles and change after the hill repeats was 10:00. Pace on the hill repeats was 8:06, 8:21, 8:23, 8:18, 8:11, 8:20.
A 1-minute hill repeat is a lot harder than an 8-second hill sprint. But 1 minute sounds a lot easier than 2 minutes. I've got this same work out in two weeks, but the hill repeats are 2 minutes instead of 1 minute. I used to different hill this morning than I use for my hill sprints. This is a longer hill, but about the same grade (6-10%). I think the hill that I used today is long enough for the 2-minute hill repeats in two weeks. I was only running about half way up it today.
My leg felt fine except that I had a little tightness in the calf on the easy part after the hill repeats. I did some extra stretching after the run and it feels okay now. |