Notes
ran the combo loop baston,pit loop (three sides), sweetser, oak hill, town forest trail, mushroom trail, rte 9, sweetser hills, baston to home.
not sure how to view this workout, felt pretty good at the start though I knew it was slow by racing standards on the road. the pit loop was hot and leg draining but I felt ok, once I hit the dirt road, I was dragging and my energy felt zapped. Walked a bit here and then ran all of oakhill (shuffle style and slow) walked some around cadesac, felt slow, tired and winded on town forest trail,not too bad on the mushroom trail but tired and disapointed on sweetswer where I ran the hills up but walked some of the hills down. I walked a bit on baston then sped up to push a pretty good finishing kick.
It was damn hot and the oxygen level seemed low. my legs were heavy and tired. Overall felt like a poor workout as I thought I would do much better on this course...at least run the whole way. I think the combo of the last three days hot weather and the increase in swimming had a lot to do with my performance.
Garmen read 7.21 but I forgot to turn it back on for at least 4 tenths of a mile and showed some gaps on the map. The nano read 8.14 miles and I felt that was pretty acurate.
Nano splits: (garmen)
9:49....131-140(9:30)
9:50....144-157(9:41)
9:40....147-158(9:54)
10:03....142-153(11:13)
10:45....140-153(12:48)
9:42....149-160(11:42)
10:02....143-153(10:09)
9:59....154-158(8:52)
8:49....147-162(7:32)