Story for NYRR GT harlem hill tempo

The workout contains elements of fartlek (Swedish for “speed play”); it won’t be as playful and creative as the fartlek runs that we do when it’s not dark out, but it will definitely have some speed-changes involved. Elevation-changes, too.

 

We’ll do our drills and strides on the bridle path if it’s clear, or on the road if it’s muddy or too dark. 

 

Then we’ll all start an out-and-back 30:00 tempo run on the following course:

 

•  Start on East Drive going north at moderate tempo pace (RPE level 6–6.5).

•  Turn left on the 102nd Street Transverse and run at a hard tempo pace (level 7–7.5) to West Drive (400 meters).

•  Turn left and run about 50 meters south on West Drive at regular-run pace (level 5), take the first pedestrian path to the right (cross West Drive carefully, stopping if necessary), and run down the hill to a wooden footbridge, still at level 5.

•  Cross the footbridge and take the fork to the right, which leads to a steep 300-meter uphill that you’ll run at level 7 to 7.5 (stay to the right on two wheelchair-access lanes to avoid two brief flights of stairs); finish at the Great Hill track.

•  At the top, turn right on the track and follow it around to the second pedestrian-path exit at level 5.  (Not level 3, although you’ll be tempted.)

•  Turn right and run down the steep hill to the intersection with West Drive in the middle of Harlem Hill (there’s a water fountain there) at level 5.

•  Cross West Drive carefully again and continue northeast at level 5–6 in the pedestrian lane until you reach 15 minutes.

•  Turn around and, if you’re still running down Harlem Hill*, run back uphill at level 7–7.5 to the right turn at the water fountain (crossing West Drive carefully for the third time), and continue at the same hard effort up the hill that you came down.

•  At the track, back off to level 5 (not 1), turn left, and follow the track clockwise to a group of recycling/trash cans, turn left, and run down the hill that you came up.

•  Cross the wooden footbridge, run up the small hill to West Drive, cross that carefully, turn left, and run to the 102nd Street Transverse, all at level 5.

•  Turn right on the Transverse and run it at level 7–7.5.

•  Turn right on East Drive and run at level 5–6 until you round the last turn before East 90th Street (from which you can see the start/finish) and then run the final straightaway at level 7–8.

 

We;ll do our strength work under the watchful eyes of Mayor John Purroy Mitchel.

 

* If you get to the bottom of Harlem Hill before 15:00, you’ll continue east at level 5–6, turn back at 15:00, and stay at level 5–6 until the bottom of Harlem Hill, then run the whole uphill (my pick for toughest climb in Central Park) to the Great Hill track.

Type: 
Run
Workout_type: 
workout
Date: 
2018-02-22T11:44:07Z
Avg Pace: 
4:55/km
Elevation: 
75.3
Distance: 
5779.9
Moving time: 
1706
Activity id: 
1420291852
Strava title: 
NYRR GT harlem hill tempo
Total photo count: 
0
Title: 
Story for NYRR GT harlem hill tempo
Summary Polyline: 
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Average speed: 
3.388
Language: 
English
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