Brand new session this morning with Sean Williams. Out across the road to Moore Park we were introduced to a rather intimidating hill called Mt. Steele. 20 repeats of 200m - about 80m of which was a flat run up. All on a 2 minute cycle. Made the session progressive, as I was venturing into the unknown. Got through it ok, but a very different pain to what I am usually accustomed to. Real strength based more than a strong cardiovascular stimulus, although the heart rate was high at the conclusion of each rep. Quick jog back down generally left me with a solid 15 seconds of rest prior to the next repeat. It's actually more of a psychological beating to convince yourself to complete a whole 20 repetitions, which is not a small number. I think I averaged anywhere between low to high 40's for each climb. Finally worked out after another malfunction with the heart rate monitor during the warm up (where I maxed out at 206 bpm!) that tightening the band an extra notch made all the difference. Analysing the heart rate data post session showed a beautiful display of spikes and plateaus throughout the session, and a rather flat consistent line in the cool-down. All up, just shy of 18km including a warm up and cool down. Might even try a double today with a very easy 8km this afternoon!
Very easy 8km along the promenade this afternoon in 38:12, holding 4:46 min/km pace.
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