⛰️ W13 Fri Hills • Hill Repeats (7.6 km) • With Runna ✅ ☀️

🎯 Today’s Goal

1.6 km conversational warm-up, followed by 11 rounds of:

• 60 seconds running hard uphill
• 30 seconds walking rest
• Easy jog back down

Finish with a relaxed 1.6 km cooldown.

The goal was strength, controlled effort and maintaining form across every climb.

🏃 How It Went

This workout was scheduled for yesterday, but my legs didn’t feel fresh enough for a quality hill session.

So I skipped it, gave them another night to recover and completed it this morning instead.

A strong start, a tougher middle section, then I regained control and finished the full set. The pace changed between reps because the hill was the real target—not the average pace on the screen.

7.52 km completed with 102 m of climbing.

✅ Session Check

✅ Rescheduled instead of forcing tired legs
✅ All 11 hill repeats completed
✅ Full warm-up and cooldown
✅ 100% workout execution score
✅ Finished feeling very strong

⚡ Garmin Highlights

Execution Score: 100%
Primary Benefit: Base (Low Aerobic)
Aerobic Training Effect: 2.8
Average / Max HR: 129 / 152 bpm
Average / Max Power: 266 / 525 W
Estimated Sweat Loss: 908 ml

🧠 Takeaway

Discipline isn’t always forcing the workout on the scheduled day.

Sometimes it means recognizing when the legs need recovery, adjusting the plan and returning ready to complete the work properly.

One day later. All 11 climbs completed. No shortcuts.

📊 Training Context

Training forecast: Run no more than 16 km tomorrow or 17 km the day after
Mileage: 🟢
Run health: 🟢 Good and fitness improving
Risk of injury: Low
ACR: 115%
[www.myTF.run](myTF.run)

☀️ Weather

Sunny
Feels like: 21°C
Humidity: 77%
AQI: 🟡 1

🌬️ myWindsock Report

Weather Impact™: 0.8%
Headwind: 46% @ 1.7–2.9 m/s
Longest Headwind: 12m 38s
Air Speed: 8.4 km/h
Temperature: 21.8–22.3°C
Precipitation: 0% @ 0 in/hr

📈 aiendurance.com

External Stress Score: 69

Project Gobi.

Building a stronger body & sharper mind.

#ProjectGobi #Runna #MarathonTraining #HillRepeats #TrustTheProcess