Date: 2024-04-16 AO: swift Q: bratwurst PAX: fleetwood, Hippie, voodoo, flipper, midriff, sledge, teddyf3, citgo FNGs: None COUNT: 9 Warm-up to the top of Ben Nevis (preview of what’s to come or side distraction) and into the Ballantyne Country Club for dynamic stretching and drills.
Workout is 3×1:00 hill intervals at increasing pace during the set (1st at 10k pace effort – 8/10, 2nd at 5k pace effort – 8.5/10, 3rd at 1mile pace effort – 9/10). Recovery back down to the bottom of the hill after each interval. Start next interval together. 3 sets total = 9 total 1:00 hill intervals.
1st set with all 3 intervals up the meatiest part of James Jack Ln. Mosey along James Jack back towards entrance of BCC.
2nd set – #4 along James Jack towards entrance before recovery down to the steepest part at the far end. #5 and #6 from there and we reconnect with Sledge.
3rd set – mosey out of BCC to middle of Ben Nevis. Interval #7 and #8 are up Ben Nevis. We find Hippie here at some point. Running short on time, so we go up towards Ballantyne Village for #9.
It was great to have sledge back out for 2nd week in a row, welcome teddyf3 back because he just loves the hills and how they remind him of the BRR, and citgo made a rehab appearance against best wishes of his doctor.
flipper was implementing his “finish strong” efforts by pushing the last half of each interval to lead many of them in the end. midriff gave us one of his “the hills are alive speeches” right before and during the last interval and proceeded to bound off into the dark passing all PAX. fleetwood countered in his best Dwight Schrute with “False, hills are inanimate heaps of asphalt and are not alive.” voodoo helped them work out their differences on the final mosey back to COT.