Saturday, November 22, 2008

6x 1/4 mile hill intervals with 3mi WU/CD

I did my hill workout this morning the same as November 13, except I only did 6 repeats due to limited time. I did a 3 mile warm up to the hill, then 6x intervals up the hill, then 3 mile cool down back home.

My times on the hill were a little faster this week. I ran 1:33, 1:37, 1:36, 1:37, 1:37, 1:34.

Based on the elevation profile the total elevation change from the bottom to the top is about 90ft in a 1/4 mile, which equals an average grade of 7%. Not super steep but still challenging to run hard, especially the last 50m or so, which is the steepest.

Total mileage for the day was 9 miles in 66:50 (avg pace 7:25).

I felt good the rest of the day.

One week until Topanga Turkey Trot. The race is SOLD OUT!
I think I have a good shot at being in the top 10. The winner last year in the 15k was in 1:03.

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