Morning Run hills 1:48:47 [4] 8.0 mi (13:36 / mi) +320m 12:06 / mi
shoes: New Balance 479
Last day to get out for some serious training before next weekend's CNYO event. Warmed up over to Ellison down the semi-closed Blossom. Short walk and rest before I worked the new hill route. All trips back except the last were at a walk so that I could work up the hills more. [600m up, 400m back, 20m climb per circuit] [[doubled the climb based on a better read of the usgs topo on google maps - 40 meters.]
Warmup m1 - 9:16, m2 - 10:48, walk 6:06
Hill 1 4:03, 5:02 back
Hill 2 4:08, 5:09 back
Hill 3 4:18, 4:45 back
Hill 4 4:28, 5:13 back
Hill 5 4:27, 4:57 back
Hill 6 3:38, 2:58 back
For the last circuit, I ran back up the steep short hill, rested 1 minute and then ran down the other portion;-) [Interesting - 4 minutes to climb up it, 3 minutes to run down it]
Walk: 4:03
Up Blossom and Bunker Hill 15:10.
Warmdown 1m 9:21