In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Trail Run||1|| 7:15:00|| 28.5||(15:16)|| 45.87||(9:29)|
| ||Treadmill||2|| 1:20:00|| 6.5||(12:18)|| 10.46||(7:39)|
| ||Concrete/road run||1|| 50:00|| 4.7||(10:38)|| 7.56||(6:37)|
| ||Total||4|| 9:25:00|| 39.7||(14:14)|| 63.89||(8:51)|
Treadmill hills (Hill walk) 30:00  2.0 mi (15:00 / mi)
Not quite as fast as usual. Also after 20 minutes, I dropped the hill to 6%. I've got some shin splints and the higher incline irritates them a bit more.
Trail Run race (Knob hill) 7:15:00  28.5 mi (15:16 / mi)
The distance is an approximation. My GPS actually showed over 31 miles but that didn't seem right. This was surprisingly a good race. There were a few miles of slick or sticky trail each loop but they routed around the swampy sections. Miles 19 to 25 were probably the best. At that point, the sun came out in force along with the humidity and I got hot (slow). If it had stayed cooler, I think I would have been very close to the same time for each lap.
This was a well put together race and I'm glad I did it.
Treadmill hills (Half/half) 50:00  4.5 mi (11:07 / mi)
Still having trouble on the hill sections
Concrete/road run (Flat w strides) 50:00  4.7 mi (10:38 / mi)
Really good run. I was running a bit harder than easy. I didn't realize it until I went to do the strides and it took a few tries to do one
all weeks |