Running Training: Back To Winter Sessions with Fartleks / Hills

Nothing makes me feel that winter is approaching more than leaving the woods, fields and cliff-tops behind, and instead running through the concrete jungle in street-lamp lit twilight. After the fun and games of relays in the park last week, we were now back to pounding the pavements under the watchful eye and guiding voice of Coach Ross AKA ‘Ross The Merciless’. This was an ‘if it aint hurtin’, you aint workin” kind of session and believe me, by the end, my legs were a hurtin’.

The Session

As per usual I forgot to start my watch until just after we’d finished the warmup but I was reliably informed by Doc that   the total session was 6.77 miles (10.8k). My watch made it 8.9k so we must have been running for around 2km before I switched on…

Soooo…. we did a 1.5km warm up of gentle jogging, before starting the intervals. Looking at the stats from my watch, I make it a total of 28 fast paced intervals in 47 minutes. The session was obviously carefully planned by Coach Ross as the elevation (and so the intensity) gradually increased throughout the session, going from warm-up pace, to a flat stretch of intervals, to huge, horrid, hard hills and then graduating downhill to the flat promenade.

I spent 45% of the session in my ‘sprint’ heart rate zone which tallies with a hard hills/intervals session. I could not force my legs to run any faster during the final few intervals – I was spent!

It was also nice to do a few all out sprints in preparation for this Sunday’s athletics meet, where I’m running the 200m, 400m and long jump.

Pace during intervals session

Heart rate zones during intervals session

Elevation of intervals session

 

 

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