18-08-2015, 09:47 PM
Hi,
Not sure I understood the rolling hills session properly, but this is what I did:
Ran a 11 km route which includes a few hills. The first 2,8 km is mainly downhill and flat, so used this for warm-up. After that I accelerated going up all hills and kept the higher effort until I was above the top and starting the downhill or flat (to not stop the effort and loose momentum as the top is reached). Took it easy downhill and on the flats between hills. Did 10 hills in total and the complete session was exactly 11k and took me 57 mins 30 secs for avg pace 5:14. My avg HR was only 140, which surprised me after the run as I felt I worked the hills properly. When looking at the HR chart I realize that the warm-up was very easy, it took me 2k to even reach HR of 140. I guess I am getting in better shape thanks to your program :notworthy:
I enclose a chart of the elevation, HR and pace for you to have a look. Important to note that the elevation chart is not accurate by any means, so you should look more at the HR than the elevation, as I notice that some of the hills I worked do not even show on the elevation chart, and I tell you: in reality they were proper hills
The ten most pronounced spikes in the HR curve indicates that I am working a hill....
On 3 hills my HR peaked at around 175, on 3 around 170 and on 4 around 165. The length of the hills varied from 70 meters to 230 meters according to my Garmin, average about 135 meters.
Please let me know if this workout is OK as a rolling hills session and do tell me what changes I should make to improve the session, either in the route or in my approach.
Thanks again, your advice is really appreciated.
Chris
Not sure I understood the rolling hills session properly, but this is what I did:
Ran a 11 km route which includes a few hills. The first 2,8 km is mainly downhill and flat, so used this for warm-up. After that I accelerated going up all hills and kept the higher effort until I was above the top and starting the downhill or flat (to not stop the effort and loose momentum as the top is reached). Took it easy downhill and on the flats between hills. Did 10 hills in total and the complete session was exactly 11k and took me 57 mins 30 secs for avg pace 5:14. My avg HR was only 140, which surprised me after the run as I felt I worked the hills properly. When looking at the HR chart I realize that the warm-up was very easy, it took me 2k to even reach HR of 140. I guess I am getting in better shape thanks to your program :notworthy:
I enclose a chart of the elevation, HR and pace for you to have a look. Important to note that the elevation chart is not accurate by any means, so you should look more at the HR than the elevation, as I notice that some of the hills I worked do not even show on the elevation chart, and I tell you: in reality they were proper hills
The ten most pronounced spikes in the HR curve indicates that I am working a hill....On 3 hills my HR peaked at around 175, on 3 around 170 and on 4 around 165. The length of the hills varied from 70 meters to 230 meters according to my Garmin, average about 135 meters.
Please let me know if this workout is OK as a rolling hills session and do tell me what changes I should make to improve the session, either in the route or in my approach.
Thanks again, your advice is really appreciated.
Chris