The Fast & The Spurious!

Dirtbags! New workout alert! It's rare that I can muster the creativity to come up with anything that we haven't done before, but I came across this one recently, and it looks like a great one - a fine mix of hills and flats!

This one is called "The Fast And The Spurious"

1/2/3/2/1 minute hills moderately hard to hard with run down recovery, followed by 4 x 1 minute faster on flatter ground

So let's meet at the Nordic Centre in the usual spot, 6PM sharp. We'll jog on out along towards our favorite hill. My plan is to start the hills right at that first bend.

We'll do a classic Hill Pyramid - 1,2,3,2,1 hard (with jog down recovery)

Then we'll do 4 x 1 mins hard (on the flat) with 1 min recoveries

Then let's do a second set, for a total of 26 mins of intensity.

Sounds like fun, right!

Everyone is welcome - see you all at 6PM. Road shoes should be adequate.