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Secret Weapon Workout 2013 v1

The last couple of falls, I have had the Hillview kids do a variation of a workout I picked up from Clay. The workout is simple: 4 repeats of half a mile uphill. Working with the team, and the VAST difference in abilities therein, I modified it to 4 repeats of 3 minutes 30 seconds – all uphill. I chose this figuring that few would reach the full half mile in the allotted time. They get a full 3:30 recovery to jog/walk up to the end of the section and get ready for the next one.

The four sections are:

1) 45th west from N to N8 (minus about 20 meters) 2.1 % average climb
2) N8 from 45th to 50th – 2.9% average climb
3) N8 from 50th to 55th – 2.8 % average climb
4) 55th and Regent Hill Terrace from N8 to the top .45 miles – 5.1% average climb!

There were a number of PRs in the workout today. I successfully completed the 1st, 3rd and 4th segment in the allotted 3:30. I may have finished segment 1 before, but I have never made it all the way to the end on segment 2 or 4.  Woo Hoo!

I uploaded the workout to Strava and set up the four intervals as segments…. (Well, N8 from 45th to 50th was already set up.)  While I was at it, I dug around and found some files from last year and from 2010 on Clay’s hill repeats. I uploaded these as well – segments, of course are established.  Go get em Clay and Karl…

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September 2013


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