I met up with Brendan pre-sunrise this morning for an interval session out on the lower Bluestern trail. Bummed that Schlarb is getting deployed to Iraq this week...but I'm glad to have Brendan wanting to get together for weekly speed sessions now. He had to be home by 7, so 5:40 am we were on it. The cool thing is that sunrise is already nearly upon us by that time. It is really nice getting out that early now that its already light. By the time we finished our warmup at 6am the Sun was out. I love this half of the year (just a little bit more than I love the other half)! The workout today consisted of the following: warm up ~21 min. then stretch a bit 3 or 4 strides. Then the following, with 2 to 3 min down hill recovery between each - 1/2 mile up hill - 3:03 - 50' ascent
- 1 mile - 1/2 up, 1/2 down - 5:53 - 70' ascent, 70' descent
- 1/2 mile up - 3:06 - 55' ascent
- 1 mile - 1/2 up, 1/2 down - 5:56 - 80' ascent, 80' descent
- 1/2 mile up - 3:05 - 65' ascent
- .3 mile - 1:46 (5:53 pace) - up and down pretty steep with 27' net ascent
Then we cooled down easy across lower shanahan and down lehigh street. 11 miles - 1:24 - 7:43 avg - 700' vertical It was weird to be getting home from my workout at 7 am when the family was still just finishing breakfast. Nice though to get after it early. The workout felt great too.
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