67: 52 for the full 7.2. Same route as Sunday but slower. I guess it was necessary to go so slow given the rain and the fact that I ran the 5 miles yesterday fast. The portion on the hill took 4:25 the first time, after I only ran about 4 minutes, and then after another mile or so (at 25 minutes into my run) it took only 3:55 and was much easier running. I was warmed up and my heart rate was at about 120 by that point, compared to probably about 80 the first ascent. So I guess for the Tussey Mountainback leg I'm running in October, which is .7 miles flat followed by pretty steep uphill for 2.5 miles, I should warm up thoroughly. Maybe run for 20 minutes or so. |