Notes
55 deg / 77% H / 48 dew pt
7 x Hill Efforts (3 x Sprint + 4 x Longer) - + 50m toe offs
Ran the first three as sprints up Cameron Valley by Post Pk. On these felt like I was in 3rd gear & could not get out of gear - did not feel "fast" or "swift", more like someone behind me had a rope tied to my back & was pulling back? Then ran out to Fairview & down to Urgent Care where I ran 2x longer (~30 sec) efforts & 2 x "less longer (~20 sec) efforts. Did not feel "crisp" or "fast" running these as again I felt like was in 3rd gear & could not get out. Ran these consistent, felt like I was tying up on the longer efforts more, & was fortunately able to run the final two "less longer" efforts faster. Need to run these at a different time since the sprinklers were messing my rhythm as I could not get a relax-full running start w/out either getting splashed by a sprinkler or having to make 90 degree turns on wet surfaces. Accurate splits below:
# Time Dist Pace Best Pace
1 :10.5 0.03 6:41 6:39
2 :10.6 0.03 6:34 6:29
3 :09.9 0.03 6:13 6:03
4 :28.2 0.06 7:15 6:28
5 :27.1 0.06 7:13 6:39
6 :21.3 0.05 6:55 6:19
7 :21.1 0.05 6:49 N.A.