Notes
Plan: Hills + extended effort: 20 min easy warm up to the base of a hill, 4 X 90 sec hard(think 3k effort) w/ jog back to the start recovery, 15 min strong (think hour effort) , 20 min easy cool down. Very pleased with how this went! Here's the breakdown: 1.91 mi WU @12:20, Hill sprint #1 (same place as usual so 40 ft elevation gain during the 90 sec.) @9:25, jog down, #2 @9:20, jog down, #3 @9:16, jog down, #4 @9:38, 3:15 recovery, 15 min strong @9:35, CD @12:02. According to Whoop, recovery is normal and it gave this a 16.9 Strain Score and said, "Anaerobic training. You spent 11 minutes at 90-100% of your max HR." (which was during the 15 min strong)