Notes
3 x Hill Sprints/3 x 150yd Hill Efforts + [9x dynamic hamstring stretches + 50m toe offs]
Ran the hill sprints up Cameron Valley towards Fairview (into stiff headwind) & the hill efforts the reverse (to Morrison). Was originally going to run the efforts all the way to Fairview but the wind was such a stiff headwind that it could material impact form, feel & pace. Ran this focusing on new form (core tucked in, hips fwd, smaller strides, quick turnover). Sprint #1 felt good, Effort #1 felt horrific as this is the first time running hard up a hill beyond 70 meters (felt like I was dying badly but held onto form). Sprint #2 felt great. Made an adj on Effort #2 to shorten strides & run it more evenly & felt much better. For whatever reason Sprint #3 felt like was running in wet cement (could not turn over). So this po'd me, decided to run a 3rd "effort" & goal was to run it faster vs the sprint -- and did that (form felt really great but I could "feel" this at the end). Accurate splits below:
# Time Dist Pace Best Pace
1 :11.0 0.03 6:02 5:37
2 :30.1 0.08 6:39 5:27
3 :10.5 0.03 5:44 N.A.
4 :34.5 0.09 6:31 5:25
5 :11.0 0.03 6:23 6:18
6 :29.1 0.08 6:21 5:58