Monday Double

The training week is off to a good start...had a good swim with Julie at swim team this morning and, as usual, we improvised a little off the workout on the board to add/delete what we wanted. That's the beauty of masters' swimming...if you don't want to do what the coach says, you don't have to! Being an adult has its privileges now and then.

At lunchtime, I went out to run hill repeats. They were to be 6 hills x 2 minutes long and I guessed that the hill on Broadway (halfway up the Howe St. stairs, then to the left) would be just about the right length and it was spot on. It's a nice street...totally residential with nice houses and a good distance to/from work for the warm-up/cool down. I was supposed to push the hills, but not take my HR over 160 bpm (i.e. simple panting, but not completely tripping on my tongue, was deemed adequate in the coach's design of this one--how merciful). I did hit about 163-164 on each one, but not for very long and they really weren't too awful. The sun was out and it was about 65-70 degrees, so it was nice to be outside for an hour and make a little vitamin D.

Summary of hill repeats:

Warm up: 1.72 miles, 17:40

Each hill was .22 or .23 miles and I jogged back down for recovery

Hill #1: 2:00: Avg HR = 153
2:25 recovery
Hill #2: 2:00: Avg HR = 152
2:24 recovery
Hill #3: 2:00: Avg HR = 153
2:24 recovery
Hill #4: 2:00: Avg HR = 155
2:29 recovery
Hill #5: 2:00: Avg HR = 154
2:29 recovery
Hill #6: 2:00: Avg HR = 154

Cool down: 1.58 miles 15:54

Total: 5.85 miles
57:52