Notes
5 x Hill Sprints + 2 x Surges (+ 7x Drills) on Carnegie Blvd
Felt tired after the prior easy 5 miles. Hill Sprints were #1, 2, 4, 5 & 7 (Surges which were ~125m hard effort were #3 & #6). On the first two hill sprints my legs felt almost lethargic and felt like I could only get into 3rd gear (& right hamstring felt like it was atrophied). Then ran the surge on #3 (start hard & then really push the 2nd half) - this felt really crisp. And then on hill sprints #4 and #5 it felt like all of muscles were firing & felt significantly stronger as if the "hand of God" touched my legs (& during PT the following day my hamstrings were actually firing & felt about 4x stronger vs. prior times). Felt really strong on Surge #2 (5 min pace) and then another crisp hill effort.
# Time Dist Pace Best Pace
1 10.3 0.03 0:06:24 0:06:13
2 09.7 0.02 0:06:40 0:06:12
3 21.7 0.07 0:05:21 0:05:00
4 09.8 0.03 0:05:39 0:05:04
5 09.8 0.03 0:06:03 0:05:56
6 21.1 0.07 0:05:04 0:05:00
7 10.7 0.03 0:05:58 0:05:54