Photo courtesy of Andrew King - D4 Productions

Thursday, May 28, 2009

12 myles - 1.43:25

Barr Trail - 5:00 P.M.
low 70s, partly cloudy, dry
mind/body - ready to go!
Hard effort

Prescribed workout: 48-50 minute tempo up Barr Trail

Actual workout: 12 myles - 1.43:25 - avg. 8:37 ~3500 ft elevation gain; 47:59! to 7.8 sign

Big group today; Paul DeWitt, Paul Smith, Eric Grossman, Dan Vega, Rick Hessek, Tera, Harsha, Paul's Dad, Larry DeWitt, Keith Grimes, and myself.

I actually surprised myself today because I was kinda tired to start but came up with a :41 second PR! The nice thing is that my perceived effort was just the same as previous weeks so that tells me I'm gettin' stronger. This week I had a faster split to the top of the W's, didn't gain anything up to no name, and was able gain a little more by spinning the legs faster on the flat(er) last section. As opposed to last week when I gained a bunch on the middle section. Then on the way down Longs Ranch we hammered all the down hill sections pretty fast unlike the previous weeks when we just strolled down. Here are my splits:
  • Top of W's - 19:26
  • No Name - 33:03
  • 7.8 sign - 47:59
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