Notes
Started at boulder ridge park at water tower at top of park rd. 12k steady, 5k fartlek, 7k tempo, 3k easy, 3k uphill
Left around 6:45 am and had some water, half a banana, and a espresso GU beforehand. Nothing on the run.
*12k in 47:56 (3:59.7/6:25.7 avg)
*5k fartlek of 500m hard/500m easy in 17:17 3:27.4/5:33.8 avg -- (3:10.8/5:07 avg pace for hard, 3:43.8/6:00 avg pace for easy)
*7k tempo in 24:15 3:27.9/5:34.5 avg (1st km easy then headwind on jessup bike trail and also slight climb up park and stanford ranch over to darby. Last 2k was tough, starting to bonk: 3:19,3:25,3:27,3:26,3:25,3:37,3:35)
*Next 3k in 3:56, 3:46, 3:51
*Then 1k steep climb absolutely dying: 4:34
*Recovered nicely though over next rolling uphill to water tower: 3:50, 3:29
1:52:55 - 3:45.8/6:03.4 avg overall.
Tough run but also drove 6 hrs total to Stanford and back the day before with not the best eating for this kind of workout. Pretty good run considering, but next time need to practice better fueling the day before.