Monday, January 3, 2011

Workout - Tempo & Hills

            Course:  Jacomo Bowl Out & Back
                Miles:  11            
                Time:  1:25:06
         Mile/Split:  7:43/mile
         Workout:   Tempo/Light Hill
               Temp:  20 Degrees, Wind 10SW
          Calories:  1308
  Total Ascent:  1085 ft
            Avg HR:  161 bpm
Miles this week:  21

Pretty good tempo run this morning.  Ran 7 of the 11 miles at about 7:30/mile - one of them was closer to 8:00 because of huge hill on second half of run.  Also, incorporated some pretty good hills into the run - trying to get ready for Austin, which seems a little hilly based on the elevation chart on-line.

Legs felt absolutely great!  No pain in knee, which seems to be gone for now - and the ankle, which I am discovering is really an arch issue, didn't bother me either.   I will run a very light 12 tomorrow to recover, and hopefully a good speed workout on Wednesday.  Great start to the week!

4 comments:

  1. good job! glad you're pain free, 21 miles an it's only Monday!

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  2. That sounds pretty close to something I'd do which makes me feel good. Oh, except one thing. 20 Degrees. Do you Celcius? :-)

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  3. Nice numbers! Sounds like Austin will be in the bag for you.

    Just ignore Chris K and his temperature whining! ; )

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  4. Chris - ha, no - 20degrees F!!! A little chilly this time of year. What is it in San Diego ... 72 & perfect! My joints & old bones wish we had your weather!!!

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