After Saturday I knew my hill legs were fading, so I decided I needed a hill workout...cue Mexican Mtn Goat. Slept in today, trying to avoid it. The first 40 minutes I was at the gym I'd run ONE mile, trying to avoid it. I finally got down to business. 2 warm-up miles on the track 10 min @ 8:29 pace on the TM 1% - warm up, then took pace to 9:13 (6.5) for the rest of the workout.
2 min @ 2%; 2 min at 0% 2 min @3%; 2 min at 0% 2 min @ 4%; 2 min at 0% you get the idea? up to 6%...then 1 min @7%; 1 min 0% 1 min @8%; 1 min 0% 1 min @ 9% 2 min recovery break...then I worked my way back down. Again, keeping speed constant. I also start the incline moving 10 seconds before the minute starts so it is there (or almost) by the time the minute starts. Whew! I'm glad it was over. The last couple @ 4% and below on the way down I did with 1 min recovery and then the 2% I did at 8:29 pace. Then, the TM shut down and so I had .4 to finish to round miles to 7.0. So I went progressive speed to finish up .4 miles in 2:50; topping the speed at 9.0mph. TT: 62:50; AP: 8:58 Vert: 900ft I'm glad it is over, and it wasn't as bad as I remembered. I guess I'll have to increase the speed next time :)
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