Run > Hill Work

Eddie said: Hills, 8 x 30 seconds, strong but controlled
Warm up 20 min @ 3-5 RPE
Warm up to a hill...starting off really easy and then slowly increasing the pace so you really well warmed up by 20 mins
then 8 x
Hard 30 sec @ 7-8 RPE
Run strong uphill, focusing on form over speed, strong chest, relaxed shoulders, good knee drive and fast feet
Easy 1 min @ 3-4 RPE
Cool Down 10 min @ 3-5 RPE

Ribs have been super painful all day but I love this session and wanted to at least give it a (careful) go. Reps a little longer than 30 seconds (OK twice as long ) as I also wanted to be on Netherby Road again - I like running on the same hill
Took it super easy on the warm up and the first few reps then everything seemed to click into place - whether it was the focus on form on the hills or whatever, I don't know but the ribs eased for the rest of the run. Still uncomfortable but better than at the start.
Last rep cool down was the walk to the top of Canonbie then I jogged about a bit for a cool down to home.
Gave the last hill rep a bit more and I think that the "right" effort would probably put me at 53-54 seconds for each rep. A bit more effort but still being able to stay consistent for all 8. But that's one for when the ribs are better

Split Summary
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1) 1m - 11:20(11:20/m) 82cal 5.29/6.37mph
2) 0.47m - 4:52(10:19/m) 40cal 5.82/6.39mph
3) 0.09m - 59(10:17/m) 8cal 5.84/6.18mph
4) 0.09m - 1:06(11:36/m) 7cal 5.17/6.18mph
5) 0.09m - 59(10:25/m) 8cal 5.76/7.01mph
6) 0.09m - 1:07(11:44/m) 7cal 5.11/6.12mph
7) 0.09m - 57(10:18/m) 8cal 5.83/6.76mph
8) 0.1m - 1:05(11:18/m) 8cal 5.31/6.18mph
9) 0.09m - 55(10:15/m) 8cal 5.85/7.14mph
10) 0.1m - 1:08(11:46/m) 8cal 5.1/6.37mph
11) 0.09m - 55(9:44/m) 8cal 6.16/6.59mph
12) 0.09m - 1:05(11:42/m) 8cal 5.13/6.24mph
13) 0.09m - 55(9:48/m) 8cal 6.12/7.43mph
14) 0.1m - 1:05(11:21/m) 8cal 5.29/6.28mph
15) 0.1m - 55(9:29/m) 8cal 6.33/7.37mph
16) 0.1m - 1:04(10:58/m) 8cal 5.47/6.51mph
17) 0.09m - 51(9:10/m) 8cal 6.54/7.97mph
18) 0.15m - 2:54(19:13/m) 9cal 3.12/6.55mph
19) 1m - 11:03(11:03/m) 84cal 5.43/6.93mph
20) 0.31m - 3:16(10:37/m) 24cal 5.65/6.51mph