Running (Easy distance) 49:57 [3] 4.86 mi (10:17 / mi) +60m 9:54 / mi
shoes: Speedcross 5
Phoenix Lake. Drive myself to the intersection of Bolinas and Glenwood and start my run from there, a couple of minutes before 7:00am. Didn't really have a plan about whether to run or not, but had a decent night's sleep, woke up at 6, and decided to go for it and make it a relatively easy day. Built in some time to hang out at the lake.
This run was in two parts: first, a 4.16 mi in 4350, and then after ten minutes, including 5 minutes of jogging, an 0.7 mi downhill run in 605.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back. Cumulative times DO include the first segment from the country club to the start of the road going up as well as the first segment on Glenwood.
Bolinas and Glenwood ----- start
----------------------------------- (606)
country club ------------------- 606 --------- 4957
----------------------------------- (420) -------- (326) 214 at gate
bridge by NC Green -------- 1026 -------- 4531 continued from "first reentrant"
----------------------------------- (351) -------- (241) **after 957 break
Phoenix Lake usual start - 1418 ---- 4154
----------------------------------- (546) ---- (518)
Jct with trail around lake -- 2015* --- 3635
----------------------------------- (124) ---- (123)
Phoenix Junction ----------- 2139 ---- 3512
----------------------------------- (530) --- (407)
Hidden Meadow Trail ------ 2711 ---- 3105
----------------------------------- (156) --- (156)
Second bridge ------------------- 2908
Continuing clockwise around the lake:
(156) 4350 first reentrant
*had a ten sec loop back at the water fountain to avoid contact with a runner who passed me. Counted the 10 secs in the cumulative time but not in the split.
Wanted to spend a little time at the lake, so jogged for a couple of minutes, walked down to my favorite spot by the lake shore (and changed my shirt), hung out there for a minute, then jogged a few minutes more to the end of the dam. Details in the warm down entry below. From the end of the dam, resumed running, out to the country club.
"Usual" 2.75 in 2736
[Easy distance]
Running warm up/down 5:07 [2] 0.35 mi (14:38 / mi)
shoes: Speedcross 5
First cool down:
230 recovery jog
450 down at the lake front (not logged)
237 recovery jog along the lake front and then over the dam
Running (Easy distance) 6:06 [3] 0.7 mi (8:43 / mi)
shoes: Speedcross 5
A second run, running easily, but considerably faster than a cool down, starting at the usual finish, right below the dam
241 bridge near parking
214 gate
111 country club
[Easy distance]
Running warm up/down 7:00 [2] 0.45 mi (15:34 / mi)
shoes: Speedcross 5
Cool down on Glenwood (subtracted a minute of walking cresting the hill).