Hill Intervals: 1 K by 6 Sets @ 4:30/K

Nov. 23, 2018
Warm Up 3 K: 20:01.38
Rest: 1:00.16
<Hill Intervals>
1st K: 4:22.44
Rest: 1:00.43
2nd K: 4:17.45
Rest: 1:00.31
3rd K: 4:16.39
Rest: 1:00.24
4th K: 4:15.20
Rest: 1:00.42
5th K: 4:25.38
Rest: 1:00.18
6th K: 4:09.32
Rest: 1:00.35
Warm Down 3 K: 20:00.77
Total 12 K: 52:49.65

I'd been doing intervals on Wednesday nights lately, but it was such miserable weather this Wednesday night, and I couldn't bring myself to do challenging training such as intervals then, so it was shifted to tonight. It was a windless chilly night--a perfect condition for the speed training. I started off without deciding where to do intervals: on a hilly course, or on a flat course. As I was warming up, I felt good, so I decided to do hill intervals instead of regular ones. 

A twenty-minute jog took me to Route 16. It is the start point of the first set of hill intervals. They are down in a shuttle course, so there are two ways. Odd number sets are done on a harder course with a long downhill and a slightly shorter but very steep uphill. Even numbers sets are done on a less hard course with a short steep downhill and a long but less steep uphill. The laps for the former sets are naturally worse than those for the latter sets. I kicked in the last couple of hundred meters in the last set to run the best lap for the night. 

Tomorrow I will jog for an hour just to condition my legs and to stimulate my cardio system.