Control Up, Crush Down, Recover Flat

Morning Run

Morning Ride

Warm Up for 10 Minutes (or however long it takes to get to the right hill)
Controlled climb, once you are nearing the top, start to push and accelerate over the top, then push the down for at least 3-5 minutes.  
If there is flat - use the flat to recover, otherwise, head on back up, controlled - push over the top, crush down......repeat.   

Goal-  control the ups (Z2 or low Z3) 
Goal - push up and over the final part of a climb **Priority** Z3/4
Goal - push medium/hard long downs **Priority**. Z3/4
Goal - use flats/climbs to recover Z2

Comments

Felt great, it was *to my surprise* pretty warm / muggy this morning with all the cloud cover.  I felt overdressed with a long sleeve and shorts on.  Found a good hill along Archie Moore, during the hard 5min I kept a steady pace that I perceived as Z4 without looking, then what I thought was a hard up and over at the last 100 yards or so, and went down the other side hard as well.  The top of this climb is flat, then goes down just a tad before the 5 min is up.  Then I turned around and went back down the hill the same way I came up.  The timing went well, and when the 5min “rest” was up I was at the bottom and repeated.  All in all I didn’t imagine the workout as “hill repeats” but that’s essentially what it turned into and the elevation profile shows it.  I was gassed on the last one, but caught my breath and kept a good pace on the way home.

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Jeremy Stromsoe

Control Up, Crush Down, Recover Flat

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Control Up, Crush Down, Recover Flat

Morning Run

Morning Ride

Morning Run

Morning Run

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