Met MacK , Melody, Amanda, and Desiree in SF. I could choose a fartlek or hill repeats, and since I hate hills and am weak on hills, I chose hills. I think next time I'll choose fartlek. The plan was 8-10 hill repeats of 60-90sec length and 6-10% grade. Heartbreak Hill sounded like the right hill to do. I just mapped it on the course tool, and the portion we did is between 9 and 10% overall. 1 - 53 sec (.12 miles) - went too fast (someone called me a gazelle, which was nice, but they really should have yelled out "fool!") and didn't quite crest it, thought it would take us 80-100 sec to get up to that point, shows how much I know. This overly exuberant start will come back to haunt me, down in 1:57 (.19) 2 - 67 sec (.16) added more distance to this and the rest of the repeats, rest 1:57 (.18) 3 - 71 sec (.16) starting to suffer for the first one, rest 1:52 4 - 73 sec (.16) now certain I am only doing 8 repeats, rest 2:07 5 - 72 sec (.17), rest 2:06 6 - 73 sec (.16), rest 1:57 7 - 78 sec (.18), not very strong here, 1:50 rest 8 - 72 sec (.17), pulled out one last decent one I would say they were decent repeats except #7, which I clearly dogged, not out of laziness, but out of weakness. Felt nauseous and yucky. I hate hills. So I got some hill-administered humilty handed to me. Melody ran up with me on all of them, she would encourage me if I started lagging. If I had any breathe, some of you know I would have said, "No talking!" She is so nice. She pulled ahead on some, I surged ahead on others, it's good to be pushed. Now I have to do this workout again sometime (but not next week!!!!) to do it smarter and better. Mid morning-paced marion through a 5k (28:18, a major pr for her, congrats Marion!!) 4.51 miles total core workout in evening, McMillan stage 2. The non-ab portions are pretty hard, my hips were exhausted at the end.
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