Just Keep Runnin'

Up the canyon, since down the road is closed due to the landslide just west of me...

8.0 166/180 57:06.9 (7:08 pace)  1.8 mile warm up, 20x1 minute with 30 second jog between (last rep was 2 min), 1.8 mile warm down.

145 8:18.0

0.8 156 6:18 (7:52 pace)

172 7:36.0

175 7:19.1

0.2 174 1:30.8 (7:34 pace) - 31:01.9, 7:45.5 pace turn around.

0.2 174 1:21.1 (6:45 pace)

175 6:27.5

174 6:11.8

0.8 168 5:26.7 (6:48 pace) - warm down???

166 6:37.9 - 26:05.0,  6:31.25 pace for 2nd half

4.0 158/171 28:50.0 (7:12.5) pace - up the canyon and back

2.0 153 15:47.1 (7:54 pace) - turn around

2.0 164 13:02.9 (6:31 pace)

10.0 164/173 1:11:13 Up the canyon to 3rd Dam

8:07.6 152

0.8 157 6:22.8 (7:58.5 pace)

161 8:21.6

162 7:51.6

163 7:34.1

0.2 163 1:23.2 (6:56 pace) - turn around @ 39:41 (7:53 pace)

0.2 158 1:20.6 (6:44.5 pace)

165 6:35.3

164 6:17.5

170 5:56.6

0.8 171 4:57.2 (6:11.5 pace)

171 6:25.0 - 31:32 2nd half (6:18 pace)

8 mile hike to Naomi Peak from Tony Grove Campground in VFFs

Up the canyon to mile marker 469

1st half Target Time 1:09:31 (7:54 pace) - Actual - 1:10:05 (7:58 pace), though if I count the first mile as a warm-up, then I did average 7:54 for the rest of the 1st half.  Target for the 2nd half was 1:03:04 (7:10 pace) - Actual - 60:55 (6:55 pace).

Total 17.6 162/173 2:11:00 (7:27 pace)

149 8:35.1

0.8  159 6:31.1 (8:09 pace)

163 8:28.1

162 7:58.7

159 7:48.6

158 7:49.6

157 7:46.4

160 7:41.2

161 7:26.5 - 1:10:05 (7:58 pace)

160 7:03.8

163 6:59.0

165 6:58.0

167 6:50.6

167 6:54.8

167 6:53.1

167 6:40.6

0.8 169 5:30.2 (6:53 pace)

170 7:05.0 - 60:55 (6:55 pace)