Run (Hollywood Climb) 1:51  10.15 mi (11 / mi) +1676ft 9 / mi
ahr:145 max:156 slept:6.75 weight:182lbs shoes: Aasics GEL-Trabuco® 13
30' z1 (136 - 140)
40' z2 (141 - 151)
40' z3 (152 - 162)
Avg Speed (entire run): 11:36/mi; Max Speed: 7:21/mi
30' z1 (climbing - tried to keep HR in z1, so didn't push initial climb to plateau, then rolling & down to house below sign): Mile 1 AHR: 134/Speed: 14:32/mi; Mile 2 AHR: 138/Avg Speed: 12:28/mi; Mile 3 (rolling & downhill): AHR: 132; Avg Speed: 10:19/mi
40' z2: Mile 4 (steep climb to station above HW Sigh) AHR: 144; Avg Speed: 14:08/mi; Mile 5 (down to house below sign): AHR: 124; Avg Speed: 10:35/mi; Mile 6 (Repeat steep climb to station above HW Sigh) AHR: 145; Avg speed: 12:03
40' z3: Mile 7 (repeat down to house below sign): AHR: 126; Avg Speed: 9:11/mi; Mile 8 (Repeat steep climb to station above HW Sigh) AHR: 151; Avg speed: 10:48/mi; Mile 9 (down, then up and rolling across ridge trail...very slippery): AHR (on down): 117; AHR: (on up & rolling): 152; Avg speed: 09:37/mi; Mile 10+: (mostly down and flat back to car): AHR: 136; Avg Speed: 09:09/mi
NUTRITION: 30 oz water + 1 NUUN tab, 4 Hammer Endurolyte caps + 2 Hammer Gels (@ 20' & 64') + 18 oz PowerBar Ironman Perform Orange Mango Drink.
OBSERVATIONS: I'm not sure I like this new pair of Aasics. Both days I've worn them this week, they don't feel the same as the old ones, and my left knee hurts.
NUTRITION RIGHT AFTER RUN: 2 glasses Light Soy Chocolate Milk, 1 spicy tuna hand roll, 2 piece salmon sushi, 6 almonds