Running 1:26:00 [3] 9.4 mi (9:09 / mi) +820ft 8:27 / mi
max:160 shoes: Asics Gel Kahana May 08
Staying in Lagua Niguel, CA for about a week, at Cheryl's sister's and brother in law's. Good running opportunities here (although challenging, in that most places are fairly hilly).
Morning run from their house, picked up the Salt Creek bike/walking trail about 2 blocks from their house, which leads down to the ocean. Hills were quite significant, as the house is at 500 feet elevation (a bit higher than Webster!), so that gives a climb of 500 feet coming back right there. However, it's worse than that, in that the path is not steadily downhill as it heads to the ocean, but has several significant uphills, totally around 250 feet. So the total climb, out and back, winds up being 1000 feet.
That's if I ran the whole thing, which I didn't. I was really wilting on the uphills coming back, and I wound up bagging the running with about 1.5 miles and 180 vertical feet to go, and walked the rest of the way (recorded separately).
Intensity was around a 2 going out, and a 4 (sometimes 5) coming back. Heart rate was 160 after a couple of uphill stretches, which is quite high for me.
Nice weather, although a bit warm for the uphills. Mid 60's starting out (at 7:30 am), and maybe low 70's on the way back. Bright sun though ...
Walking 30:00 [2] 1.6 mi (18:45 / mi) +197ft 16:48 / mi
shoes: Asics Gel Kahana May 08
Walking the last stretch, after I totally ran out of gas for running.