Notes
5 x Hill Sprints + 3 x Surges along Carnegie + 8x drills
Legs were somewhat tired after the prior 4.8mi easy run to Barclay Dwns. On #1 this Hill Spring felt like I couldn't get out of 3rd gear. Then ran a strong surge (5:14 pace), and like last wk this "kicked in" my right hamstring & got it to fire. Ran three Hill Sprints (#3 thru #5) and really felt like I get into a higher gear (especially #5). Ran Surge on #6 where I purposely ran it under control (85%), then another hill sprint (#7) where everything really fired again, and then one last Surge where I adjusted my form and ran it much faster. I could really feel the impact of the real-time bio-mechanical changes to my form that allowed me to generate greater speed & efficiency. Accurate splits below:
# Time Dist Pace Best Pace Effort
1 00:10.3 0.03 0:06:20 0:06:05 Hill
2 00:21.3 0.07 0:05:14 0:04:53 Surge
3 00:09.7 0.03 0:05:46 0:05:49 Hill
4 00:09.9 0.03 0:06:06 0:05:57 Hill
5 00:10.0 0.03 0:05:22 0:05:25 Hill
6 00:22.0 0.07 0:05:29 0:04:49 Surge
7 00:10.7 0.03 0:05:21 0:04:54 Hill
8 00:21.4 0.07 0:05:08 0:05:09 Surge