Run > Hill Work

Right... first 6km was the run to the top of Awaba Street. Then we did a whole lot of reps up and down the hill...

It says we did 20... I thought we did 21 but never mind.

It was 600m down as fast as we could go (with the roads to cross) probably about 3:30-3:45/km. Then walk up 600m to recover (probably about 10:00-11:00/km). Then repeat for 3 hours. It was great fun.

The theory of this is that we smash ourselves over 100km (or more..) and the best way to simulate the damage to your legs is by running fast down steep hills. Then we will only ever walk up proper hills, so we recover and walk fast up the hills.

Just me and Adam but we had a good chat and it was fun. The run home was good too.

Split Summary
===
1) 1km - 6:28
2) 1km - 5:43
3) 1km - 6:06
4) 1km - 6:10
5) 1km - 6:03
6) 1km - 6:11
7) 1km - 7:35
8) 1.2km - 8:51(7:23/km)
9) 1.21km - 8:45(7:14/km)
10) 1.22km - 9:01(7:23/km)
11) 1.22km - 9:05(7:26/km)
12) 1.22km - 8:52(7:15/km)
13) 1.23km - 8:52(7:14/km)
14) 1.2km - 9:00(7:30/km)
15) 1.21km - 8:55(7:24/km)
16) 1.19km - 8:53(7:27/km)
17) 1.21km - 9:03(7:30/km)
18) 1.2km - 9:00(7:29/km)
19) 1.21km - 8:52(7:21/km)
20) 1.22km - 8:50(7:14/km)
21) 1.2km - 9:08(7:35/km)
22) 1.21km - 8:53(7:19/km)
23) 1.2km - 8:52(7:24/km)
24) 1.2km - 9:09(7:39/km)
25) 1.2km - 8:47(7:21/km)
26) 1.2km - 9:05(7:36/km)
27) 1.2km - 8:56(7:26/km)
28) 1km - 6:21
29) 1km - 6:16
30) 1km - 6:12
31) 1km - 6:05
32) 1km - 5:40
33) 0.42km - 2:12(5:13/km)