Thursday, January 5, 2012

Hill Training – 5 January 2012

Route: 1 lap each around Taman Desa Seputeh and Taman Desa a.k.a. our usual 10km route

Distance: 10km scientifically measured by Kenny during his drive around the neighbourhood (Garmin: 9.47km)

Timing: 51:06 for 5:23 min/km pace

Hill training with Kenny this morning and it was an improvement over Tuesday’s training, albeit slightly. Hey, I’ll take whatever I can. I missed yesterday’s group run because $%^&*@ work life got in the way; it was probably for the best since I had run on 4 consecutive days and 5 would have been pushing it. Yeah, I know you speedsters and mileagers out there… my muscles needed a rest sloth time break. Hill training is also an excuse to go conservative – heck, no one will blame you if your splits/time is way up there. Oh and Kenny was nursing sore quads and a recovering ankle.

Taman Desa Seputeh (3.84km)

Km1: Conservative start with a few stops for crossing the road, avoiding motorcyclists. Plus it was a slight uphill – yeah, how’s that for a warm up?

Km2: My favourite! Downhill baby! I tend to let go and fly down the downhills; Kenny was about 20meters back probably holding back on the downhills due to his iffy ankle.

Rest: Rolling climb with another downhill before pushing up the previous km2 downhill-which-is-now-a-steep-climb.

Taman Desa Seputeh tunnel > Old Klang Road > turnoff to Jalan Bukit Desa (1.60km)

Flattish and the winds whoozing off the vehicles along Old Klang Road probably pushed the pace lower. Still comfortable: hold back for the Taman Desa climb, don’t blow it up here etc.

Taman Desa climb (2.82km)

I decided to track the splits or rather the mileage along the route – I usually ignore the Garmin until the end.

What???? That’s close to 3km of pure uphill! Holy crap! I never realized it.

Now I do.

After a year.

Of training with Kenny on this route, including some long runs where we did laps around here.

Turnoff from the cliff (new term now that I know it was a 3km climb) > house (1.21km)

Mainly downhill and I let gravity carry me through…till we came to the foot and I had to drag my foot pick up speed to head back to the house.

Anyone running this weekend? Long run on Saturday? Mid distance? Hit me up – I need some company and motivation. Left to my own devices, I’ll probably call it a day at 4 or 5km. I kid you not.

Thursday’s Mantra: 3Rs - Rest, Re-hydrate, Re-fuel.

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