Photo courtesy of Andrew King - D4 Productions

Tuesday, June 23, 2009

11 myles - 1.33:21

Mt. Falcon v. 0.75 - 6:00 A.M.
clear, mid 70s, dry
mind/body - good
Hard effort

Prescribed workout: 30 minute uphill tempo - total of 90 minutes.

Actual workout: 11 myles - 1.33:21 - avg. 8:29 ~2600 ft of elevation gain. 27:15 tempo to the shelter. Turkey trot - Castle - Parmalee - Meadow - Castle - Turkey trot.

I think that time to the shelter may be the fastest I've done it using the Turkey Trot trail (0.4 longer than Castle). It's about 3 myles with an elevation gain of ~1800 ft. making it an avg. grade of 12%. Knowing that I had just one 30 minute uphill tempo this week (instead of 50 min.) I gave it everything I had and was completely spent when I got to the shelter. After the shelter I didn't push again and just enjoyed being out there.

Here are a couple noteworthy splits:
  • End Turkey trot - 16:01 (hard)
  • Shelter - 27:15 (hard)
  • End Parmalee - 58:15 (easy)
  • Start Turkey Trot - 1.16:10 (easy)
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