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Quality Suite

13 watchers
Nov 2021
4:17pm, 11 Nov 2021
18,866 posts
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Sharkie
Shortish, steepish hills are very important for sprinters, Bonners. We would never use long hills like distance runners, where I think 'steady' is important. Our short hills are meant to be sprinted, so arms pump, knees lift, stay tall (all the usuals!).

However I do think sprint hills have a place for all runners and it is such a productive session you can get done and dusted really quickly.
Nov 2021
8:30pm, 11 Nov 2021
209 posts
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compartmental
How steep a hill do you use Sharkie? I know I need to do more hill work, but, well I hate hills so šŸ¤·ā€ā™€ļø

Had a good 7 x 600m with a bit of rise (up & down) tonight. Felt really strong & could have done more :) I think I’m finally starting to beat the shuffle!
Nov 2021
1:05pm, 14 Nov 2021
18,874 posts
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Sharkie
Hard to explain the hill steepness but the sort of street you'd notice the effort walking up. 7 x 600 sounds really tough to me - was that at a track? What sort of recovs and pace?
Nov 2021
1:08pm, 14 Nov 2021
18,875 posts
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Sharkie
A really useful and satisfying track session for me this morning.

9 x 150m sprints with walkback recovs.

Kept them very even, didn't let pace fall off by the last rep. Show off blog provides details but am pleased with self as it was a definite speed endurance set for me.
Nov 2021
1:20pm, 14 Nov 2021
50,823 posts
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LindsD
I read your blog. It does sound good. I'm declaring this morning's run as quality, as it was slow, chatty, and low HR mostly. I concentrated on running with good form. How a Sunday run should be. Just need to make it a bit longer.
Nov 2021
1:31pm, 14 Nov 2021
18,876 posts
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Sharkie
With OH or Louise? Presume not just wittering away to yourself xx. Sounds perfect anyway (and ta).
Nov 2021
2:01pm, 14 Nov 2021
210 posts
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compartmental
Sharkie, it’s a road loop. There’s a little dead end with a roundabout at the top of a short not too steep rise, so we go out & up, round and down & back. Trying for consistency, so as fast as you think you can do 6 reps with 2 min break… then do another one šŸ˜‚ I was hitting about 4 min/km, which I was pleased with and only dropped a few seconds on rep 6. It was tough, but good.
Nov 2021
2:02pm, 14 Nov 2021
211 posts
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compartmental
My issue around here is trying to find not-too-steep hills… the one by my house is 20% in one direction and 15% in the other.
Nov 2021
2:31pm, 14 Nov 2021
50,828 posts
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LindsD
With OH, Sharks
Nov 2021
3:25pm, 15 Nov 2021
24,138 posts
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Serendippily
Too cold to face intervals so a tempo 5k instead. Struggled a bit: possibly that lactic acid stuff - but nonetheless maintained a brisk pace to the end

About This Thread

Maintained by Sharkie
A place to record your quality sessions. Once a week for a kick off, if you can. Doesn't have to be running but for once I'm asking for exercise related stuff.

It has to be a session that you feel ticks all the boxes, something you really commit to, do what you mean to do. No half hearted stuff, but no plod through it either. In the words of my elite sprinter friends, you 'execute'. (Not really my friends it's just what they say on the telly.) Not necessarily hard, a...
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