Notes
4 x Hill Sprints up Emmalon in North Castle + 4x drills
Originally this was going to be 4 x up Clove but on my first attempt I had to bail 10 yards in as my right hamstring/HHT really hurt & there was no way I could continue (and it hurt walking up). So rather than bail completely decided to try these up the less steeper Emmalon. The paces are very accurate as on #1 it felt like I was in super slow motion - I had no spring in my step, no ability to bound, felt like my feet were in cement (did not even look at watch because I knew it was ridiculously slow) and hamstring hurt. On #2 it was like I "loosened up" a bit and was able to turn my legs over a bit more (hamstring hurt less). And then finally on #3 at the point of despair it was like I could get past 2nd gear into 4th gear as I was able to turn my legs over faster & cruise faster up the hill (both #3 and #4 felt the same and they were!). Also did 4 x 16x running butt kicks + 8x high knees (which hurt) + 50 yds toe offs. Accurate splits below:
# Time Dist Pace Best Pace
1 :14.6 0.03 8:16 N/A
2 :14.8 0.03 7:32 7:10
3 :14.3 0.04 6:18 5:42
4 :13.1 0.03 6:17 6:13