|The view from the top at the Red House Hill.|
One of the running sessions I do the most frequently is intervals at the "Red House Hill" track aka "Kioskbakken" aka "From Bridge to House" aka "Bridge House". Yes, this hill has almost as many names as I have done intervals there, and I have done a few hundred. The track is located in close proximity to Sognsvann. The Red House Hill track is interesting, as it consists of several parts, described in the pictures below.
Time and Distance
From the bottom at the bridge, to the top at the red house the distance is about 300 meters. If you're in good shape you'll get your ass below 60 seconds, however below 70 seconds can be hard as well. So far I have not heard about anyone gotten below 50, but it should be doable for the fastest guys in town.
You can do this session in different ways. You can run both up and down, which gives you a more aerobic training session. Or you can do it the Mr Pain way, which means walking down (four to five minutes pauses) and full speed on each interval. 10 intervals for the win, by the way. And it was actually Mr Pain who introduced me to this track, hence it could be called "Hill of Pain" as well.
Once I manage to get all intervals below 70 seconds. That was the magnificent day 29th of July 2014:
Times: 1:08.3 - 1:06.0 - 1:05.7 - 1:06.2 - 1:04.6 - 1:05.5 - 1:05.9 - 1:03.4 - 1:03.4 - 1:00.4
Times: 1:16.1 - 1:13.1 - 1:09.5 - 1:08.5 - 1:07.1 - 1:07.4 - 1:05.0 - 1:05.0 - 58.8 - 59.6
Rumours says that Mr V has done all 10 intervals in less than 65 seconds. I say that you should not trust rumours.
My personal best up the hill is 58.7 sec ( 17th October 2013). My season's best 2014 is 58.8 (7th of April 2014).
Rumours has it that Mr V's PB is low 57 seconds. I fear that it might be right as well. Darn.
|The line marks the start of the interval. It is neither before or after this point you start. This is no art, this is exact science!|
|To make it clear, this is the start line. And yes, it do matter. This is serious business!|
|"The Curve" is the first part of the Red House Hill track. Push hard from start! Get up and through that first curve as quickly as possible.|
|"The Flow" is the second part. This is a level part of the track, so you must "fly" here without getting too tired.|
|Where the Red House Hill track merges with two other roads "The Mental" part starts. The fourth part is the steepest part, and getting to the top in style is all mental.|
|The Mental is tough, and the last meters are the steepest. So keep pushing even harder when you have come this far.|
|Do not give up before you reach the top. Seeing this there are still several meters to go. The hill is not over before it's over, and there should be no fat lady singing at this point.|
The Finish Line
|Drawing the finish line is also exact science. Details are important, so pay attention where it is. It's when you cross this you stop your watch. Not before, not after.|
|The finish line is from the left door frame ...|
|... and to the middle tree as shown here. This is a good deal when finishing next to each other as the closer to the tree then won't have to run any longer.|
Go out and conquer the Red House Hill.