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WEDNESDAY, 04.06.11: HILL REPEATS
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 1 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 4 x 1/2 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post Times To Comments.

Bike, 1 mile M-Hill repeats. 764 feet elevation gain.
1. 5:35, 10.7 mph
2. 5:51, 10.3 mph
3. 6:00, 10.0 mph
4. 5:58, 10.1 mph

Total: 23:24. 10.26 mph avg.

Warm-up cool down:
Bike M-Hill 10.56 miles