Saturday 12 August 2017

Saturday - 1 x Allambie Rd (3.55km), 1 x long hill (500m), 5 x short hills (200m) (am), + 8km recovery (pm)

This was bloody tough! Another brand new session, so went exactly sure what to expect. I'd only ever run up Allambie Rd once before, but that was during an easy run - even then it was tough. A short warm-up to the bottom of the hill before getting straight into it. It's a relentless climb, with only two very short periods of respite throughout. The first half is definitely steeper, but the final 500m feels like hell! Got to the peak in 14:10 (3.55km), with an average power output of 316 watts (so, very hard)! 3:59 min/km pace, and 134m of elevation. I took an easy jog to the entrance of the aquatic centre before turning around for the 500m hill. Did this in 1:46, but this was really more undulating than a steep climb once I surpassed the 200m mark. Returned and did the 5 x 200m hills. Now these were brutal! It had the steep part from the aforementioned 500m hill. 48, 48, 47, 48 and 48 seconds. Consistent! 7.5km all up in just over 30 minutes - including jog recoveries. A longer cool-down heading back to sea level - which was actually not that easy. 17km all up.

An easier 8km just before lunch around Manly. Slower than Thursday, which is good. 4:42's.

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