Wednesday’s bike workout was the start of hill week. That’s hill week, not hell, just in case you’re wondering. Although some would suggest that a four hill based bike and run workouts in one week with a combined elevation gain of over 7600 ft should be called “Hell Week”.

I rode this workout with Leah and I have to say that the Spanish Banks hill is a lot easier now compared to the beginning of the year. I can make the whole hill without using my easy gears (i.e., I can actually cycle the hill, not just spin up in the granny gear). I was even gearing down at the top to power through the repeats. What a difference! The descents are still the best part of this workout.

How did I calculate the 7610 ft in elevation gain? [1250ft ( 9 x repeats of spanish banks hill - 250ft on Wed, Thurs, and Saturday), 3350ft (Seymour on Saturday), 3010ft (Cypress, also on Saturday)]. I didn’t count small stupid hills or even my Squamish run on Sunday (up above Alice Lake), so I’m probably even a little short with my estimate.

swim
w/u 200f, 100p, 2 x 50k, 100f @ 20sR
6 x 50f @ 30sR
5 x 400f @ 60sR
100 mix c/d

bike
5 min w/u
2 x 1 min stupid hard hill, 6 min recovery
4 x spanish banks hill

1:14:50, 26.4km
HR avg 145, Max 179***told ya the hill was stupid
697Kcal
Avg Sp 22.4, Max 58.6
Avg Cd 83, Max 107

brick run
20 min