Wednesday 23rd – Gym Legs then Hill reps running

I went to the gym last night to do my legs and core work – I went right into it without doing any cardio because I planned a hill run later in Bellahouston Park.
 
My set consisted of the following – with slightly increased weights of 7kg, 140lb and 60lb – but not too heavy:
 
SQUAT 3 X 12 – 7KG
REVERSE LUNGE 6 X 12 – 7KG
SINGLE LEG DEADLIFT 6 X 12 – 7KG
STEP UP WITH WEIGHTS 6 X 12 – 7KG
HEEL RAISE 3 X 12 – 7KG
SPLIT SQUAT 2 X 12 – 7KG
GYM BALL LEG CURL 6 X 12 
REVERSE CRUNCH 3 X 20
DIAGONAL LIFT 6 X 12 – 6KG
ROMANIAN DEADLIFT 3 X 12 – 7KG
WOODCHOP 6 X 12 – 7KG
LEG PRESS 3 X 12 – 140lb
HAMSTRING CURL 3 X 12 – 60lb
 
I did it for abuot an hour and burned around 360 calories.
 
Then I went out into the park and did some horrible hill repeats:
 
6:30 warm up – 0.8 miles. 8:07 minute mile pace.
Then 9 reps (up and down) of a 0.06 mile (about 100m) hill. = 1.08 miles. (1,739 metres)
I was running about 1:18-1:20 up and down and it was hard work – my HR went up to 177 (93%)
13:30 cool down run – 1.58 miles. 8:54 minute mile pace.
Total Run: 3.5 miles, 32 minutes. 9:09 minute mile pace.  About 400 cals.
– slower than normal – but good to get my first hill rep run under my belt.
 
The pic above shows the elevation of the run… the peak was obviously repeated another 8 times.
 
I’d like to find a longer hill, possibly less steep – there should be one in Pollock Park I can use.
 
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