Bob Kerrey Pedestrian Bridge "hills"

As the training program goes, Monday is speed work day. On today's schedule, hill repeats. If you're familiar with the Omaha Riverfront at all, you'd know that there is a definite lack of hills in the immediate vicinity. A quick look around however and you'll see a very nice man-made hill; the Bob Kerrey Pedestrian Bridge.

Ryan went out with me again today for the speed workout. We ran an easy 1 mile warm-up to the Iowa side of the bridge. The first repeat was from there to the peak followed by a slow jog to the bottom of the Nebraska side. We then repeated back to the Iowa side and back and forth for a total of 7 repeats. Lastly a .5 mile cool down and we were done.

It was a great workout and would have been even without the 30+ mile/hour wind, that just added 'personality' to it.

Monday: 4.68 miles with an average overall pace of 8:13 minutes/mile and an average heart rate of 168bpm.

LAP	DESC	DIST	PACE	TIME	HR
		4.68	8:13 /mi	38:43.94	168
1	Warm up	0.93	8:31 /mi	07:56.79	158
2	Long climb	0.32	7:04 /mi	02:17.20	173
3	recover	0.15	8:50 /mi	01:20.38	167
4	Short climb	0.15	6:38 /mi	01:00.37	171
5	recover	0.33	8:56 /mi	02:55.78	167
6	Long climb	0.32	6:47 /mi	02:12.22	177
7	recover	0.15	9:47 /mi	01:28.88	171
8	Short climb	0.14	6:44 /mi	00:57.92	171
9	recover	0.33	8:59 /mi	02:59.00	170
10	Long climb	0.32	6:39 /mi	02:06.95	181
11	recover	0.16	9:36 /mi	01:31.68	173
12	Short climb	0.14	6:24 /mi	00:55.38	174
13	recover	0.33	9:22 /mi	03:07.92	172
14	Long climb	0.32	6:17 /mi	02:02.17	183
15	recover	0.15	11:00 /mi	01:40.98	168
16	Cool Down	0.44	9:23 /mi	04:10.32	156