swim workout 2/28: pyramid set

Another good one. This one really focused on short intervals with a lot of speed and power. Really liked it... Thanks Will

Warm up:
200 free, 100 kick, 100 free drill

Main Set:
4x50 on :45
3x100 on 1:30
2x150 on 2:15
1 x 200 on 3:15
2 x 150 on 2:15
3 x 100 on 1:30
2 x 50 on 1:00 (recovery)

200 free: scull every 4th 25
4 x 125 IM order (rotate the 50); 30 seconds rest in between each 125

Cool Down:
200 free

Total Yards: 3000

Cycle workout 22: Master spin instructor Sudie's unload the hills and playlist

Thanks Instructor Sudie! This may be one we will do down the line!

WU-5 mins

2mins build hill ( work up to level 5-6)

Set 1:

Seated Climb- 4 mins(level 8) 

unload a little hill

Seated Climb-3mins.(level 7)

unload a little hill

Seated Climb-2 mins(level 6)

unload a little hill

Seated Climb- 1 min(level 5)

Fast Flat repeats

5x (30 on 30 off) level 6-8 

1-2 min recovery

Set:2

repeat entire set with a Standing Climb

Set:3

repeat entire set riders choice.  I suggest you choose the position that you like the least!!

Cool Down and feel the beautiful ache in your legs!!

PS:

Make sure you stay on a climb for the entire set. The challenge is to take off resistance but continue to feel a hill underneath your fly wheel.  This class is designed as a strength ride so your Heart Rate should stay in Zone 3( 75-85% MHR) for the entire ride.  

Play list:

Collarbone/Fujiya &Miyagi

Shut Up and Let Me Go/Ting Tings

Sufani/Gaudi

The Winner/Crystal Method

When You Touch Me/Freemasons

We Rock It/Noiseshapers

Snakefood/Safri Duo

Smiling Faces Sometimes/Undisputed Truth

American Way/Crystal Method

The World(Is Going Up in Flames/Charles Bradley

Sunday/Moby

cycling workout 22: Save it for later

Warm up:
5 min. easy
3 min; 30 sec. push level 6 x 30 sec. easy out of the saddle level 5
4 min; 15 sec. easy level 5 spin x 30 sec. climb level 6

Main Set:
7 min. push level 7, 90 rpm
3 min. easy
2 x 3 min. push level 7 on and 3 min. off
2 x 2 min. push level 7 on and 2 min. off
2 x 1 min. push level 7 on and 1 min. off
2 min. recovery
5 min. hill climb, heavy resistance, do 4 20 sec. accelerations within the climb

Cool Down:
5-10 min. easy cool down

Total time: 60 min.

Article on body types on sports and cycling image of the day

http://www.nytimes.com/2008/08/20/sports/olympics/20bodies.html

2/24 playlist from spin

I Have Seen 5:07 2 11/18/10 7:23 PM

Radio Nowhere 3:21 Bruce Springsteen Radio Nowhere - Single Rock 9 12/29/10 8:56 AM

Rock 'n' Roll Star 5:21 Oasis Stop the Clocks Rock 3 9/22/09 7:14 PM

Brimful Of Asha (Norman Cook Original Radio Edit Remix) 4:01 Cornershop Digital Empire 2 - The Aftermath (Disc 2) Electronica/Dance 1 6/26/08 7:00 PM

Track 19 4:27 1 11/21/10 8:00 AM

Auctioneer (Live) 2:46 R.E.M. iTunes Live: From London Alternative 83 12/2/10 6:16 PM

Stand up 5:00

Track 10 3:10

Climbatize 6:37 The Prodigy The Fat of the Land Electronic 24 2/17/11 7:00 PM

Young Hearts Spark Fire 5:03 Japandroids Post-Nothing Rock 15 8/4/10 10:08 AM

Demon Eyes 3:18 1 1/31/11 11:48 AM

Rip It Up 3:22 JET Shine On Rock 36 12/20/10 9:30 AM

Song 2 2:01 Blur Blur Rock 15 3/4/10 7:42 PM

Sea and Cake - The Biz - Leeora 4:25 6 2/11/11 5:36 PM

Sure Thing 6:04 St. Germain Ultra Chilled Electronica/Dance 4 1/4/11 7:22 PM

Street Fighting Man 3:08 The Rolling Stones Singles 1968-1971 Rock 3 8/6/09 10:41 AM

2/24 Cycle workout: Slams!

This is what my class did tonight. This was a tough workout, especially since we have not done a lot of out of the saddle type workouts. Read P.S. below for more details. Special shout out to fellow SPIN instructor Joseph for the 'Slams' idea. Thanks Joseph!

Warm up:
5 min. easy spin

Main Set:
30 sec. baseline pace x 30 sec. push in the saddle, level 6 x 30 sec. push out of saddle, level 6; all flat road
1 min. baseline x 1 min. push in saddle, level 6 x 1 min. push out of saddle, level 6; all flat
2 min. baseline x 2 min. push in saddle, level 6-7 x 2 min. push out of saddle, level 6-7; all flat
3 min. baseline x 3 min. push in saddle, level 7 x 3 min. push out of saddle, level 7; all flat

-2 min. easy
-5 min. climb, increase tension every one minute, level 6
-1 min. easy
2 min. climb, 30 sec flat x 30 sec. pick up out of saddle on hill

3 min. baseline pace x 3 min. out of saddle push, level 7 x 3 min. push in saddle, level 7; all on flat road
2 min. baseline pace x 2 min. push out of saddle, level 7 x 2 min. push in saddle, level 7; all on flat road
1 min. baseline pace x 1 min. push out of saddle, level 7 x 2 min. push in saddle, level 7; all on flat road
30 sec. baseline x 30 sec. push out of saddle, level 7 x 30 sec. push in saddle, level 7; all on flat road

Cool down and stretch

Total time: 60 min.

P.S.
So there is a lot going on in this workout. The idea is to make your legs really hurt/build up that lactic acid while still maintaining good racing form/pace. Start the workout just below race pace effort. Once you are onto your first 3 min. set then you should defiantly be at race pace effort. Do not worry about rpm or turning a big gear for this one. Just have enough resistance to stay in control (for both in and out of the saddle pushes). Note, you will probably have to add a little tension to the bike once out of the saddle.
When we are biking rarely are we out of the saddle for more than 30 seconds at any one time. Any one who cycles out on the road can attest to this. The point of this workout is to really work your legs to the point of fatigue while still trying maintain your goal race pace. This is good for triathletes and cyclist alike.

2/23 swim workout

This is what we did tonight for swim. Thanks Will for another great workout!

Warm up
200 free

8x50: odds: sprint free, evens: recovery
8 x 25 triathlon starts on :40

400: free (30 sec. rest after)(Can be done with IM every 4th set)
4 x 100 on 1:30
300: no walls; 30 sec. rest after
4x75 IM (no free); 30 sec. rest in between each one
200 free on 3:15
4 x 50: sprint free on 1:00
100 kick
4x25 underwater on 1:00

100 Cool Down

Total: 2900 yards

Run workout 2/22: 800s

one mile warm up, followed by 8 x 800m repeats, then a mile cool down, with a one lap jog rest in between each one. Simple as that. Oh and pacing wise you should be looking to hit a little faster than your 5k pace, so these should be fairly quick but make sure you can do all 8!




Thanks Thomas

swim workout 2/21

This is what we did tonight

Warm up
300 free

Main Set:
500 free, sprint race pace
400 free with IM order every 100
300 free with Tarzan drill every 100
200 free descend on 3:30
100 Tennessee Tumble
500 free, do not push off walls

8 x 25 sprints, start in middle of lane @:35
2 x 100 sight drill
2 x 100: 50 free then 50 skull
100 cool down

Total: 3000 yards!

You have to see this track race accident photo!

This happened today after a crash on the track!

Running Workout: Running Drills

Like any sport, doing certain drills and exaggerated movements can help to improve your fitness and form. Are are a few for runners....

1. High Knee- kick the knees high up towards the chest while running forward
2. Skipping- sounds crazy but doing an exaggerated skip can help.
3. Rabbit hops- with both feet together load your knees with your body weight by performing a squate then push off the ground and 'hop' forward (do this as a continuous drill).
4. Strides- as the name suggests, just open up your stride and run down the street.
5. Stride on incline- same as above except you do it going up a hill. This will help to develop power behind your legs.
6. Heel Slides- i.e. kick your own butt with your heels as you run down the track, road, etc.
7. Stadium steps- run up some stairs if they are available to you after a run. This forces your body to get your knees high and your leg speed up.

Try doing some of these a couple times a week after a run. If it work awesome... if doesn't then do not do them!

weight workout: Runners Session

Runners need a a full complement of both upper and lower body exercises to help them (not just core)... here is a potential workout you could do to help improve your running. Note, I do not prescribe recommended weigh loads as each load is dependent on the person.

Warm up:
5-10 minutes

Legs:
Single leg squats (with or without weights)
3 x 10 regular squat (moderate weight)
2 sets of 20 walking lunges using moderate weight
Step ups on a box (no weight or use light weight)
2 sets of walking lunges using medicine ball with a russian twist
Finish with box jumps or run up some stairs

Arms:
2 x 10 Chest press
2 x 10 incline chest press
2 x 15 overhead press using dumbbells
2 x 15 lateral raises
3 x 10 standing reverse fly
bicep curls at the end (as many as you can do in 2 sets using heavy weight)

Finish with some abs, pushups, or pull ups (just do one of these, your choice)

Cool down and stretch.

Weight Workout: Go Big!?

Got this one from an article I read, which I will try to post shortly.

GO BIG
To harness your muscles' latent power, slip this maximum-effort gym session into your strength routine once every three to four months.
(1) 10–20 minutes easy aerobic warm-up

(2) Pick an appropriate lift for your sport, like the dead lift, bench press, or back squat. Estimate the maximum weight you think you can lift once with proper form, then do:
(a) 10 reps at 35 percentof your estimated max (EM)
(b) 5 reps at 55–60 percent of your EM
(c) 2 reps at 70–75 percent of your EM
(d) 1 rep at 85 percent EM
(e) 1 rep at 95 percent EM

(3) Do one rep of your max. If you get it and think you can go higher, try a small increase. If you can't get it, reduce weight slightly until you can complete the move. Always end on a successful lift—and always use a spotter.


Compliments of Nick Heil from Outside magazine. I will upload the article later.

Sudie Teszler playlist for 2/15 class

World in my Eyes-Depeche Mode
the Future of the Future-Deep Dish
Short Skirt/Long Jacket-Cake
Spybreak-Propeller Heads
Welcome to the Jungle-Guns n Roses
Hell's Bell's-Cary Ann Heaerst
Reign-UNKLE
Lazy Eye-Silversun Pickups
Fader-Temper Trap
Scorponok-Steve Jablonsky
I'll Be ARound-the Spinners
Money Can't Buy It-ANnie Lennox


Thanks Ma for the set! 

2/15 track workout

1 mile warm up, with the main set being 4 x 2000. The 2000s will be done such that the first 400m will be at 5k or faster pace (think last week's practice pace) and then the remaining 1600m will be at 10k pace or a little faster. We'll finish it up with a 1 mile cool down. 

2/14 swim workout

GOLD

WARMUP

200 free, 100 kick, 100 drill

6x200 free

·     Odds: freestyle on 3:30

·     Evens: #2: Tennessee Tumble, #4: IM, #6: 50 free/50 kick on 4:00

8x100

·     odds: free on 1:30

·     evens: IM on 1:45

8x50

·     odds: sprint freestyle on :45

·     evens: choice recovery on 1:00

200 free cool-down

	3000 YARDS

 

SILVER

WARMUP

200 free, 100 kick, 100 drill

4x200 free

·     Odds: freestyle on 4:00

·     Evens: #2: Tennessee Tumble, #4 50 free/50 kick on 4:30

6x100

·     odds: free on 2:00

·     evens: IM (butterfly can be replaced) on 2:15

8x50

·     odds: sprint freestyle on 1:00

·     evens: choice recovery on 1:15

200 free cool-down

	2400 YARDS

 

BRONZE

WARMUP

200 free

3x200 free on 4:30

6x100

·     odds: free on 2:00

·     evens: choice on 2:15

8x50

·     odds: sprint freestyle on 1:15

·     evens: choice recovery on 1:30

200 free cool-down

	2000 YARDS

 

Song Playlist: Songs I have been into lately part 2

Fluke- Absurd
Discover- REM
One Bedroom- The Sea and Cake
Leeora- The Sea and Cake
Shallow- Porcupine Tree
A Zed and Two L's- Fila Brazilla
Rip it Up- Jet
Bang a gong- T. Rex
The Seed 2.0- The Roots
Sing- Blur

Random stuff I have been listening to and using for working out.

Weight Workout 5: additional upper body exercises

Warm up:
5 minutes easy
holding light weights (or no weights) do step ups on a raised platform for 5 minutes.

Main Set:
2 sets of 8 Lateral pull down (3 second pull up and down)
2 sets of 10 bent over row on a bench (10 each arm with a dumbbell)
2 sets of 20 supermans

2 sets of 8 bench press(3 seconds move up and down)
2 sets of 10 incline press (machine or bench)
2 sets of push ups (as many as you can do at one time)

1 set of curls using a light to moderate weight... however try to do it on a bosu ball or balance board.
2 sets of  7 ups (7 half way, 7 upper half, and 7 full range curls)

2 sets of 10 behind the head standing tricep extensions
2 sets of dips (as many as you can do)

Finish with some abs and cool down

Cycling image of the day: Dave Scott vs Mark Allen

Cycle Workout 2/10: Coach Brett's Triathlon workout

This is what we did in class tonight. This was a really good interval set that USAT coach Brett Daniels did with us tonight. Super nice guy and a great instructor. Thanks Brett!

Total time = 60 min.

Warm up:
10 minutes easy

Main set:
5 min. push, 90 rpm, level 6
3 min. easy
5 min. push, 90 rpm, level 7 (race pace) with 15 sec. sprint at the end
3 min. easy
5 min. climb, 70-75 rpm, throw in 2 90 rpm pushes for 10 sec. during climb
3 min. easy
5 min. push, 90 rpm, level 7 with 25 sec. sprint at the end
immediately climb 5 min. @ 70-75 rpm. Throw in 2 10 sec. 90 rpm surges
3 min. easy
5 min. push, 90 rpm, level 7, with 30 sec. sprint at the end

Cool Down:
5-10 min. easy

Weight Workout 4:upper body workout for swimmers

Warm up:
5-10 min.

Upper Body:
3 sets of 10 cable cross over pulls
10 push ups
3 sets of 10 dumbbell flies (increase weight after each set)
15 push ups
3 sets of 10 bench press (increase weight after each set)... do the bench press on a stability ball for added difficultly
20 push ups

4 sets of 15 Seated Rows
3 sets of 15 reverse fly
2 sets of 15 standing front raise
2 sets of 10 lateral raise
3 sets of 15 Lateral pulldown
4 sets of 15 upright row

20 pushups

2 sets of 20 tricep kickbacks (20 each arm)
2 sets of 40 dips

15 push ups

2 sets of 20 bicep curls
2 sets of 10 concentration curls (10 each arm)
2 sets of 20 reverse curl (i.e. palms down on bar)

10 push ups

Finish with 10 minutes of core

Cool Down:
5-10 minutes + stretching

P.S.
This is just a sample of some of the exercises you can do to help increase upper body strength (regardless of whether you are a swimmer or not). Start light with any weight, but as you progress through each set, as well as throughout the workout, you can add weight as needed. Generally, you want to use the 5%-10% rule. Only increase the weight by about 5%-10% after each set (if you feel like it). This is a good workout for swimmers as it helps to strengthen the all important chest, shoulder, and back muscles (i.e. traps, rhomboids, posterior deltoids).

Swim Workout 2/9: Michelle's swim workout

Thanks for coaching tonight Michelle

Warm-up:
200 free

Main Set:
4 x 50 (after each 50 do 10 push-ups and 10 dips)
50 recovery
4 x 100 free on 1:30
2 x 200 free on 3:30
300 pull
2 x 200 free on 3:30
4 x 100 free on 1:30
4 x 50 (10 push ups and 10 dips)

Cool Down:
200 free

ARMS!!! This was a good one. Very good for building power and strength in your arms and in your pull/technique.

2/17 Cycling Workout: Power Intervals and Playlist

Tonight's workout was a solid interval and power workout. Great for building endurance and getting your legs used to feeling 'used' for that swim to bike transition.

Warm up:
5 minutes easy
10 x 1 min. leg isolations (5 each leg). Increase tension after every 2 min.

Main set:
3 x 3 min. pushes, flat road, start 90 rpm and increase tension after every interval.
1 min. recovery in between each set
1 x 4 min. climb, heavy tension
6 x 1 min. one leg isolations (3 each leg), increase tension every 2 minutes
3 x 3 min. pushes, flat road, start 90 rpm and increase tension after every 3 min. interval
1 min. recovery in between each interval
5 min. climb, heavy tension, push race pace if you feel like it.

Cool Down:
5-10 min. easy

Playlist

Dreaming Buddha Godless- Dandy Warhols Tightrope Ft Big Boi- Janelle Mone The Winner- prodigy  Lust for life- iggy pop Horse to water- REM Federal Funding- Cake Bang a gong- T. Rex Track 18 from Caroline's playlist In a state- UNKLE Y Control- yeah yeah yeahs just because- jane's addiction  sweet disposition  Let's call it off- john peter and bjorn undertow- ivy

P.S.
This is great for building power in the legs. The workout may not seem that bad at first but if you do the one leg isolations right, by the end, your legs will be on fire (almost like an incredibly aerobic leg weight workout). Great job tonight guys!

Running Practice 2/8: Coach Thomas Track Workout

This is what Thomas is having everyone do today for Track practice...

400, 800, 1200, 1600, 1200, 800, 400

We'll have a one mile warm up and one mile cool down, and we'll take a one lap walk/jog in between each interval (two laps after the 1600). This should be a great workout for getting us back into speed work, as it isn't too long. The danger with this workout is starting out too fast. I recommend a pace that's below your 5k pace, but remember not too fast, as for many of you (including me) this will be your first day of speed work in a while. Total distance including warm up and cool down is about 7.75 miles.

Swim workout 2/7: includes gold, silver, and bronze

GOLD

WARMUP

200 free

800 free

400 free: every 4^th 25 is kick

300 free: descend

200 free: Every 4^th 25 is scull

100 free: Tennessee Tumble 

800 free

COOLDOWN

200 free 

	3000 YARDS

 

SILVER

WARMUP

200 free

600 free

400 free: every 4^th 25 is kick

300 free: descend

200 free: Every 4^th 25 is scull

100 free: Tennessee Tumble

600 free

COOLDOWN

200 free 

	2600 YARDS

 

BRONZE

WARMUP

200 free

500 free 

300 free: every 4^th 25 is kick

200 free: descend

200 free: Every 4^th 25 is scull

100 free: Tennessee Tumble

500 free

COOLDOWN

200 free

	2200 YARDS

 

Cycling workout 20: Sudie Teszler butt kickin ride... and playlist

This is one my mom did tonight with her class... you may see it again in the near future! hahahaha

Flat loop vs. Hill loop

5 min WU

Main Set #1  levels5-8 progressively

flat road(90-100rpm)

flat road add resisitance, keep cadence

standing flat-keep cadence

jumps

  x .30-1min-1:30-2 min.  (4 loops)

Main Set #2 level 6-9 progessively

seated climb(70-80 rpm)

seated climb add resistance, keep cadence

standing climb-keep cadence

jumps on hill

.30 sprint on hill

x .30-1min-1:30min-2min (4 loops) .30 sprint after each loop 

PS-this workout will keep your HR in a high aerobic zone.  try and push to the AT zone on hill loop with a sprint that will pull you away from the pack.  use the drums to energize you and bring positive energy to you mind and soul.   

Play list:

Beautiful Day/Lee Jones

Spiritual Rain/Paki Palmieri

Stronger(apparatus remix)/Power Music

What God Has Chosen/Pete Doyle

Feedback(Mario Ochoa Remix/Power Music

When You Touch Me/Freemasons

Sufani/Gaudi

We Rock It(feat. Sammy Dread)/Noiseshapers

Warrior Dance(Yem Ya){Extended Mix}

Breathe Together(Pufumlani Kunye)

Sensations/Power Music Workout

Cycling workout 20: Ryan Whitely Workout

I like this one a lot... hint hint


need a cadence reader so good for a bike trainer or a spin bike with the panel with the speed/cadence/ etc on it

15 min warm up ez
turn to a medium hard level (not too hard) and start at 65 rpms for 1 min, then 66 rpms for 1 min, and so on all the way until 95 rpms, all while keeping that same tension you began with. (so 31 mins total for main set)
15 min cool down


...Thanks Ryan

Running Workout: Trail trial!

So I did an 8 mile trail run/race yesterday and that got me thinking... trial running is a very explosive sport. You are constantly trying to find your balance, jump over obstacles, sprint up steep hills, etc.

Try this...

Warm up:
Go to the trail and just do easy 15 min.

Main Set:
Find a two part hill... i.e. a hill with two inclines and one decline (a downhill). Practice running up, down, and up the hill as fast as you can.
Do this 5-7 times (race pace effort)

Next, find a long, flat, and technical section of trail, preferably rooty/rocky section of trail. Practice running at race pace while making sure not to trip and fall. Do this 5-7 times (race pace effort)

Next, find a one part hill... i.e. up then down. Sprint up the hill then practice running down the hill on the other side. Do this 5-7 times (race pace effort)

Next, go back to that flat but technical section of trail. Do 15 sec. on x 15 sec. (sprint) for as long as the trail will allow you. Do this for 5-10 min.

Cool Down:
10-15 minutes easy

End the workout with some strides, barefoot, on a nice grass field.

P.S.
Great do to if you want to break up the monotonous intervals on the track or on the treadmill.

Cycling image of the Day: Up next... Tour of Qatar!

This just looks like a cool race.

Running Workout 13: Treadmill workout

This is one I did a few days ago...

Warm up:
1 mile easy on treadmilll

Main Set: set incline to 1.5 for baseline incline for rest of workout
-Increase speed to level 6 or just below race pace (working on good tempo) and hold for 2 miles

After 2 miles...
-Run with same speed for 2 min. on a 5 incline. Do 2 min. hill x 2 min. 1.5 incline for 1 mile
-Run with same speed for 4 min. incline at 5 incline then 3 min. at 1.5 incline then 1 min. at 6.0 incline

After this (which is about 2 miles)
-Drop incline back to 1.5 and increase speed to ideal 5k race pace for 1 mile.

*Note: There are no recoveries in between these sets. Hold same pace throughout (i.e. straight 5 mile tempo with only the incline changing).

Cool Down:
1 mile

Total Miles- 7

P.S.
This is a really good sub-threshold/aerobic running workout for the treadmill. Good for tuning out and just dialing in as well. Enjoy.

Using%20Yoga%20to%20Make%20You%20a%20Better%20Rider

Using%20Yoga%20to%20Make%20You%20a%20Better%20Rider

Cycle Workout 2/3: Attack the Hills/the hills are your friend

This is what we did tonight. Challenging class, but great for getting yourself familiar with the hills...

Total Time: 60 minutes

Warm up:
5 min. easy
3 min. build; start level 5 build to level 6, flat road
3 min. flat; 30 on x 30 off, level 6 push

Main Set: (all intervals should be at race pace/level 7)
1 min. flat push then immediately add tension and push 1 min. on the hill (hold same pace)
1 min. flat push then 2 min. hard climb
1 min. flat push then 3 min. hard climb
1 min. flat push then 4 min. hard climb
1 min. flat push then 5 min. hard climb
1 min. easy in between each flat/climb interval

2 min. easy

2 x 2 min. pushes on flat road level 7, with 1 min. easy in between
3 x 1 min. pushes on flat road level 7, with 30 seconds easy in between

3 min. attack zone on heavy hill, basically sprint as many times as you can for as long as you can for 3 min. on a hill

Cool Down:
10 min.

P.S.
This workout is great for hill climbing. It forces you to hold your pace from a flat road to a climb (like being out on the road). Furthermore, the flat pushes at the end force your already tired legs to turn over that big gear and still try to finish strong. I really like this workout for getting your body used to really racing up the hills (as opposed to just trying to get over them).

Swim Workout 2/2: ladder set

Thanks Will for another good workout and thanks Caroline for getting it to us.

Warm up:
200 free

Main Set:
2 x 400: IM order for last 25 of each 100 within the 400

4 x 50 (even: 45 sec. odd: 55 sec.)
2 x 100 on 1:30
2 x 150 on 2:15
2 x 200 on 3:30
2 x 150 on 2:15
2 x 100 on 1:30
4 x 50 (even: 45 sec. odd: 55 sec.)

Cool Down:
200 free

Total yards: 3000 yards

Hugh Jackman Workout

Hugh Jackman Workout

Running Workout 12: 2/1 Thomas Hill Attack

This is what Thomas and gang did for their running workout today...

mile warm-up (UGA track to the bottom of the hill), 


-followed by the hill repeats which were... 
-4 repeats to Finley St (think 1 min. climb), 
3 repeats to Pope St (think 2 min. climb), and finally 
2 repeats to Church St (the top of the hill) (think 3-4 min. climb). 


We did about a one mile cool down back to the track. 


In total it was about a 6 mile workout including warm-up/cool down.


Note: if doing this workout on a treadmill, use a steep gradient.
Thanks Coach Thomas!