Site:
http://www.facebook.com/DavidNance
Miles:
2390 total / 373 in 2012
Goal:

To use running to be a better witness for Christ. Run a few 5k races, halfs, and ultras this year in a joyful manner.

David Nance ran: What a great hill rep...

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  • 3 miles
  • 00:29 time
  • 09:10 pace
  • 562 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 5/5 Effort.
    effort 5/5
great Hill Repeats 3.13 mi 00:29 09:10 pace

What a great hill repeat workout. Started out with a 1.05 mile warm up run to "the hill." Did I mention this hill is an 18% grade? We did a pyramid repeat session. We did 15 seconds, 30 sec., 45 sec. 1 minute, 1 minute, 45 sec., and finished with 30 sec.

The pace was a perfect progression from really quick to decently quick and then back as we peaked at the pyramid and started doing back end. Seven repeats (had to cut it short due to time), pace for each: 6:49, 7:06, 7:52, 8:28, 8:34, 8:20, 7:13.

We finished with a walk to the very top of the hill and a cool down run home.

4 months ago

Effort
  • Currently 5/5 Effort.
Weather
Calories
562