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Hill Sprints - May 9 2008 9:37:03
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Fintan
Posts: 90
Joined: Apr. 18 2008
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Hello! I've been doing hill sprints for a couple of weeks now, knocking out 3 sets of 3 with a 5 minute walk/jog inbetween them to keep my legs moving. The hill is about 100 metres long and on a very steep incline, so it's pretty ideal! I'm going down to 2 sets of 3 for a little bit, simply as the last set aren't sprints, they're runs at the very best thanks to muscle fatigue.
However, on the first two sets, when I take my break my heart is pounding like an absolute animal and takes the best part of the 5 minutes to come down to a normal level again. In contrast, a two mile run I do in the morning might leave me out of breath but my heart rate returns to normal again in less than a minute. Is this normal? It seems like a very big difference in recovery times to me!
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RE: Hill Sprints - May 9 2008 10:13:09
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CoNs
Posts: 4752
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From: Dunfermline, Scotland
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yes its doing you good
occasionaly afterwards i feel/do puke
Hill sprints create a huge metabolic disturbance i.e they are shít hot!!
2mins from my house is a steep grassy hill perfect for doing them
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RE: Hill Sprints - May 9 2008 14:47:59
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MonkFinger
Posts: 3179
Joined: May 11 2004
From: 'ampshire
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quote:
ORIGINAL: Fintan
Hello! I've been doing hill sprints for a couple of weeks now, knocking out 3 sets of 3 with a 5 minute walk/jog inbetween them to keep my legs moving. The hill is about 100 metres long and on a very steep incline, so it's pretty ideal! I'm going down to 2 sets of 3 for a little bit, simply as the last set aren't sprints, they're runs at the very best thanks to muscle fatigue.
However, on the first two sets, when I take my break my heart is pounding like an absolute animal and takes the best part of the 5 minutes to come down to a normal level again. In contrast, a two mile run I do in the morning might leave me out of breath but my heart rate returns to normal again in less than a minute. Is this normal? It seems like a very big difference in recovery times to me!
good man, they're damn hard
if you can find a longer hill for some variations that's also good, I have a stretch (almost exactly 400m) up a hill near work that I've used before - four of those in a row, that was enough
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RE: Hill Sprints - May 9 2008 17:37:27
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Fintan
Posts: 90
Joined: Apr. 18 2008
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Surely you can't sprint 400m though? What pace would that be going at? 100m seems perfect because max effort really does hurt by the time I get to the top. Would a lower pace over a longer stretch have the same effect?
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RE: Hill Sprints - May 9 2008 18:49:18
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boar
Posts: 9557
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From: Eats Soylent Green and nothing else
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the rate at which your heart rate returns to normal is a good marker for fitness , i love hill sprints and like the tabata approach (but not strictly tabata)
sprint full pelt up hill for 20 seconds - jog down as active recovery to start point, straight back up for 20 seconds ....i do that 8 times and it RULES !!!!
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RE: Hill Sprints - May 11 2008 8:18:16
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BIG Matt
Posts: 19
Joined: Apr. 8 2008
From: Cumbria
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What kind of incline is the hill? Sounds like its doing the job.
I've been doing them on the treadmill at a 12.5% incline, doing a warm up then running (not quite sprinting) for a minute with a 2 minute rest, then repeating. Doing 6 reps in today. Found it a nice change from running on the flat as it gave my shins a rest. Running on an incline certainly does your calves some good though. Found my HR getting up to the high 160s/low 170s after a couple of reps. Always wakes you up!
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