Munchabunch ran: Target: 14-16 with la...

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  • 16 miles
  • 04:23 time
  • 16:24 pace
  • 1922 calories
  •  
  •  
  • 6870 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 3/5 Effort.
    effort 3/5
great LSD - Fast Finish - on MMT course 16.01 mi 04:23 16:24 pace

Target: 14-16 with last 2 at marathon pace effort.
Actual: 16 with fast 3. 12:00, 11:08, 11:43 on the Massanutten 100 course.
This course is BRUTAL. It's not just the elevation change, but the frickin boulders you run on. The slowest mile was almost 30 minutes with most between 14-17 minutes. A 12 minute mile at the end, even going downhill, is REALLY fast. Really tough workout, but tons of fun. No bear sightings. :-)
The legs felt REALLY good. They're starting to get to 100%.
From Camp Roosevelt up the MMT trail and then joining the race course at the top going backwards towards Hebron Gap AS. About .8 miles down the ridge on the Hebron Gap trail and back along the Stephens Trail into the Roosevelt Aid Station.

Distance: 16.01 miles
Duration: 4:22:50.67
Pace: 16:26 / mile

Intervals (GPS Interval)
Type Distance Time Total Time Pace Avg HR Max HR Notes
1 Interval 1 mi 18:23.58 18:23.58 18:24
2 Interval 1 mi 13:16.85 31:40.43 13:17
3 Interval 1 mi 17:03.87 48:44.30 17:04
4 Interval 1 mi 22:37.64 1:11:21.94 22:38
5 Interval 1 mi 16:37.29 1:27:59.23 16:38
6 Interval 1 mi 20:37.52 1:48:36.75 20:38
7 Interval 1 mi 12:02.58 2:00:39.33 12:03
8 Interval 1 mi 13:53.19 2:14:32.52 13:54
9 Interval 1 mi 29:14.83 2:43:47.35 29:15
10 Interval 1 mi 17:44.71 3:01:32.06 17:45
11 Interval 1 mi 17:55.63 3:19:27.69 17:56
12 Interval 1 mi 14:21 3:33:48.69 14:21
13 Interval 1 mi 14:00.52 3:47:49.21 14:01
14 Interval 1 mi 12:00.97 3:59:50.18 12:01
15 Interval 1 mi 11:08.84 4:10:59.02 11:09
16 Interval 1 mi 11:43.49 4:22:42.51 11:44
17 Interval 0.01 mi 0:08.16 4:22:50.67 13:36