Tueday, 1/5/10--First hills day in the Borough. 1.0 mile warm-up. .17 miles/.27-.28 km, or 270-280-meters, hills (Biddle St.) and back down (8x--2.45 miles). Range: 53-56 seconds coming up him (56,56,54,53,54,55,55,56). About 2-min return to the bottom of hill. 1.65 mile cool down. Total: 5.1 miles
Last year--same workout: Tuesday, 1/6/09— 1.5 mile warm-up. 52-55 sec up. About 2-min return to the bottom of hill. 1.5 mile cool down. Total: 5.6 miles
Not sure if last year's times are accurate. This year I felt a little stronger and did much better going up and during the "speedy" recovery.
Tomorrow I may try some 150s--maybe 3x(5x150) just to get my legs running faster. Set 1: 22s, set 2: 21s, set 3:20s with 60 seconds in-between repeats and 800 meter jog between sets. We'll see.
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