Met Reed at 7am for a long run. We from his house, up AF canyon to the fork 10 miles. The pace was leisurely but I felt pretty beat up at the top. (7:40 avg). I wasn't sure how hard to hit it on the way down with a lot of speed this week already so I decided to go at MP effort and see what happened. First mile was slightly down hill (5:45), I was feeling pretty good so as it got steeper I tried to keep the effort the same, 2-5 (5:26, 5:23, 5:26, 5:27) are pretty steep (about 200 ft/mile). It flattened a bit out of the canyon 6-8 (5:37, 5:40, 5:40). Last two are gently down hill again 9-10 (5:36, 5:27). The last two were tough. 5:33 avg. Very aided but I'm happy with the workout. 1.5 mile cool down. |