Notes
Planned 9 miles, 4 x 1mi hills... Barely time for 8 miles after extra help sessions and prep for my sub tomorrow.
2mi w/u 14:37 (@ 1-2%) approx. 100-125 ft.
1mi hill (7:59) @ 6.5% avg. (5-6-7-8) approx. 540 ft.
Half mile easy (3:36) @ 0%
1mi hill (7:59) @ 7.5% avg. (6-7-8-9) approx. 620 ft.
Half mile easy (3:41) @ 0%
1mi hill (7:57) @ 8.6% avg. (7-8-9-10/11) approx. 720 ft.
2mi c/d 14:53 (@ 0-1.5%) less than 100ft.
Good hard workout, total "elevation gain" approx. 1900-2000ft. (250 vert. ft./mile)
Next week's goal will be to attempt the 4 x mile @ 6.5, 7.5, 8.5, 9.5, unless I can get in a good mountain run Saturday or Sunday while we are away skiing this weekend...