AM 51:07 Ran at Willow Creek trails this morning for my last speed workout before Saturday. I wanted to get the legs ready to run fast uphill, and then faster downhill, so ran a ladder workout all with the first interval going uphill, and then the second interval going down. Grade is about 1% to 1.5%, so not as dramatic as Soldier Hollow will be, but speed was the main goal today. Ran based on time and pace. 2 x 1:00 (5:48 up, 5:32 down), 2 x 2:00 (6:09 up, 5:45 down), 2 x 3:00 (6:21 up, 5:54 down), 2 x 2:00 (6:20 up, 5:58 down), 2 x 1:00 (5:56 up, 5:39 down) with 1:00 minute recovery between each interval. I then did 2 x 10 second all out sprints before a .81 mile cool-down. Beautiful morning to run in the mountains!
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