Wednesday
Am in the final few weeks now before this years Lowe Alpine Mountain Marathon and desperately attempting to dial-up the intensity of my training whilst managaing a sustained rehabilitation and recovery programme. Following several days crunching miles and have ‘active rest0’, getting time on my feet on the Pennine Hills it was back to a tiring session on the Watt Bike at the Body Rehab clinic on Tuesday night before another 1hr 3o mins of circuit training.
And so by the time Wednesday evening arrived, I was feeling tired, and as I began another hill-rep session my legs felt like lead. Still a rest day was around the corner, so have knuckled down for a 600m session.
1. 15 minute warm-up run
2. 10 x 25m (vertical height gain) reps. Sustainable pace, on moderate to steep slope, walking back down in between as recovery. Time: 25 minutes approx. Followed by 2 minute rest.
3. 6 x 25m (vertical height gain) reps. Sustainable pace, on moderate to steep slope, walking back down in between as recovery. Time: 18 minutes approx. Followed by 1min 30 rest.
3. 4 x 25m (vertical height gain) reps. Fast pace, walking back down in between as recovery. Time: 7 minutes approx. Followed by 2 min rest.
4. 15 minute run including additional 100m vertical height gain on long / gentle slope.
5. 20 minute warm down run.
