Notes
"vertical half-mile"
hill tempo, no w/u
4mi @ 6.2mph w/ 10% incline
1mi @ 6.1&10.5%, 6.0&11.0%, 5.9&11.5%, 5.8&12.0% quarter-miles
kept the HR down in the upper 150's and lower 160's for the first three plus miles, started to creep up during the fourth and somewhat steady over 170bpm after that. decided to see how the increase in incline felt w/ relative decrease in speed. i was not feeling up to the full vertical K just yet...
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2640' gain for the workout
62% vertical mile per hour {vmph} for the first four miles, then 64.05 - 66.00 - 67.85 - 69.60 on the final mile.
seems like a good way to quantify the difficulty at varied speed and incline.
PR pace on the mountain is around 7.0mph @ average grade of 12%... so 84.0% vmph
last year was 6.3mph @ 12% = 75.6% vmph
dream pace (1:00:48!) 7.5mph @ 12% = 90% vmph