Frosty dark morning as we headed off into the frost gloom. Ken was worrying about the ice that wasn't there before we started, but little did he know that would be the least of his worries at mile five.
Shade over 8 minute miles out uphill and then up to just over 7s on the down bit of the Nicky line towards Rebourn. Lovely bright red sunrise behind the treeline was pretty special. Spotted a guy out in front and pick it up through 3 to 4 miles to catch him. Nicely done as a group.
Paths were frosty but clear, however Ken suddenly vanished at round mile five. I turned around to see him flapping in a ditch at the side of the field. He'd stepped on a stone that popped out of the ground in the frost and it had turned his ankle and over he went. He popped back up like Zebidee assuring us he was fine and had not had a drink since August 2008. One beer and he's anyone's I reckon. Dump number 1. 200 yards later and Ken declares he needs a system dump, too much vegetable stew the night before and he'd not managed to empty it all out before we set off. Dump number 2.
We hit the hill and mark out the reps - half mile up (and another half mile down), footpath sign after the ford and single tree after the kink at the top. Two minute recovery at the bottom is probably too much as hrt recovered way down to 110s.
First
Climb, 4:42, 140-160bpm
Desent, 3:28, 155-149bpm, 7.01min/miles
Second
Climb, 3:52, 120-160, 7.49min/miles
Descent, 3:20, 157-146, 6.41
Third
Climb, 4:04, 120-160, 8.13min/mile
No descent - run home from here.
To see the hill reps at around mile six check out the elevation profile here.
And the hatrick? Well, we dumped him on the home leg, although he tanked it back down the common to pull some of that back.
Great fun and learnt some more about how we're still not pushing hard enough on the down hills in terms of speed and heart rate. Recovery is getting faster and hoping the interval sessions will show some speed again soon.
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