Colchester Hill Workout

Time: 78:42
Distance: 11.02 miles

W/u: 21:59 for 3.01 miles
W/0: 9 x 90 sec. (3 easy, 3 med, 3 hard)
C/d: 24:05 for 3.11 miles

This evening was my first hill session in quite some time. I was glad to have a workout that was going to be based solely on effort. I didn't have to worry about hitting times, just had to run hard. The warm up took me to a relatively unfamiliar part of town up on Park Rd. I have no idea how Jeff found Colchester hill, but he did. It's near the Charlotte Tennis Academy, tucked back in a residential neighborhood.

I made sure to scope out the hill prior to starting. I wasn't exactly sure where Jeff wanted to begin, but I chose to start from the base of the steepest section. The steep part lasted about 150m then it flattened out, relatively speaking, for the next 250m. On the hard efforts there was one last small climb for the final 50-75m.

Split	Hours:Minutes:SecondsTime		MilesDistance			Minutes per MileAvg Pace
1	1:31		0.25			06:01
2	2:13		0.28			07:59
3	1:31		0.26			05:45
4	2:14		0.29			07:50
5	1:31		0.27			05:41
6	2:13		0.29			07:44
7	1:31		0.28			05:32
8	2:19		0.30			07:51
9	1:31		0.28			05:32
10	2:23		0.30			07:58
11	1:31		0.28			05:27
12	2:22		0.30			07:50
13	1:31		0.29			05:15
14	2:30		0.32			07:56
15	1:31		0.30			05:04
16	2:37		0.32			08:08
17	1:31		0.30			05:01

Total of 32:38 for 4.90 miles, 6:39 average.

Hopefully that's not too difficult to understand. Clearly odd splits are the hard efforts going up and the even splits are the jog back down the hill. What I like most is how the average pace drops every time. I started at 6:01 pace and ended at 5:01 pace. I was pretty thrashed by the end of it. On the last interval I raced an old guy to the top who said he had a mountain bike race the next day.