Site:
https://www.athlinks.com/athletes/fhsbando/Profile
Miles:
10316 total / 1908 in 2014
Goal:

Current PR's: 5k: 19'05"..10k: 43'12"..Half: 1:32'01"...Full: 3:44'52" 50k: 8:18'20"

Ben Keller ran: It took a cup of afte...

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  • 7 miles
  • 00:58 time
  • 08:16 pace
  • 936 calories
  •  
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  • 718 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 5/5 Effort.
    effort 5/5
great 7mi w/6X400m Hill Repeats 7.01 mi 00:58 08:16 pace

It took a cup of afternoon coffee to get me enthused for hill repeats but it did the trick! Two mile warmup at 7'45" followed by six 400m hill sprints and a two mile cool down at 8'40"ish. The hill was the Silo hill by Mill Valley. Distance from post to post is about .24 mile.

Splits were:
1'33" (6'34" pace)
1'27" (6'13" pace)
1'27"
1'20" (5'45" pace)
1'25" (6'06" pace)
1'19" (5'45" pace)

This all felt really great. I backed off on rep #5 to save some for the last one and it paid off as it was my fastest.