Last night I did a double hill repeat with my running partner up our Rapaki track, its well known to all local runners as a tough slog. It's only 3.5km to the top, but man you have to work to get there! Here's my write up from last night...
"Double Rapaki track hill repeat with Jono, really good session working pretty hard on the uphills (which comprised 50% of the run). Split #1, 47mins:
I attacked hard on the final 1km climb then ran out of gas about 100m from the top! Jono passed me and I managed to somehow claw back to finish level with him at the peak ~ round I to Jono though, he seemed stronger and the whole way up he had a slight lead on meSplit #2, 46mins:
I think we might have gone up the initial 2.5km a little quicker than the first time (?) but we both agreed to take the final climb a bit easier. Having said that, about halfway up I was feeling really good so put a few surges in and took over at the front. Every time Jono pulled level I surged again (I found this quite amusing, sorry SuperJ). Final sprint to the top ~ round II to me.
Descended a lot faster and managed to run a negative split, great run that started in sunshine and finished in the dark MF."
(you can see the final 1km climb I am talking about in the background of the photo)Stats:
Ave Spd: 9.17kph
Total ascent: 1,910ft
Min HR: 107bpm
Ave HR: 162bpm
Max HR: 188bpm
(only 4 beats off my max