- Site:
- http://athlinks.com/racer/121067898
- Miles:
- 6033 total / 1054 in 2013
- Goal:
5k sub 19 PR 19:25 10k sub 40 PR 41:10 HM sub 1:30 PR 1:32:15(1:30:35 on short course) Marathon Sub 3:15 PR 3:22
Sang Y. ran: 80 deg 70% humidity @...
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- 8 miles
- 01:01 time
- 07:52 pace
- 1209 calories
- details
good
Columns Dr/Cochran Shoals
7.75
mi
01:01
07:52 pace
80 deg 70% humidity @ start 85 deg 65% humidity @end. Decided to run some flat road miles then do some short steep hill sprints to work on strength. The hill sprint segments were between 65m and 90m on technical single track trail and were run around 7:00/mi pace. The grade was around 13-15% if my math is right. I did 6 of them and walked down for recovery. Legs and lungs felt those! Hope everyone is having a great day!
Nice mileage this morning, Sang. Way to power through the hill session!
10 months ago • Like • 1 person
Great hill session SB.
10 months ago • Like • 1 person
Great job Sang and excellent pace!
10 months ago • Like • 1 person
great pace over that distance in that heat
10 months ago • Like • 1 person
Nice hill work Sang. Glad everything is feeling good!
10 months ago • Like • 1 person
Way to go, Sang!
10 months ago • Like • 1 person
Nice mileage!
10 months ago • Like • 1 person
Great job Sang... kill those hills!
10 months ago • Like • 1 person
Great job Sang. it is such a hot and humid day!
10 months ago • Like • 1 person
Crazy hill work today!
10 months ago
loose legs and lungs are a great way to travel, Sang. Nice job today.
10 months ago • Like • 1 person
Nice run
10 months ago • Like • 1 person
Awesome job on the run and hills Sang!
10 months ago • Like • 1 person
I *know* that was a tough run if you averaged 7:52, hit 13-15% grades and walked down the hills! Great job on this one, Sang!
10 months ago • Like • 1 person
Nice hill/speed session Sang!
10 months ago • Like • 1 person
Good Job!! and good job on the hills..
10 months ago • Like • 1 person
@Gail i paused on the walk portion. the flat was around 7:44/mi pace. The last 1.25 miles was around 8:30/mi pace.
10 months ago • Like
Great work on the run with the hills Sang... Nice work!
10 months ago
You're very strong and brave to conquer those hills and maintain a sub-8! Look at how many miles you run each week!
10 months ago • Like • 1 person
nice job Sang!
10 months ago • Like • 1 person
Ha, I'd be thankful to get out the door at 80-something degrees. don't know how you do it!
10 months ago • Like • 1 person
Tough hill work, nice job!
10 months ago • Like • 1 person
super run and pace Sang!!
10 months ago • Like
Tough training day there! Excellent work Sang....inspiring me to try and get out :)
10 months ago • Like
Happy Thursday! Nice training!
10 months ago • Like • 1 person
Nice miles & good work on the hill sprints! Nice to be back outdoors!
10 months ago • Like • 1 person
Nice Thursday run Sang!
10 months ago • Like • 1 person
Great run at an awesome pace!!!
10 months ago • Like • 1 person
Very nice Sang!
10 months ago • Like • 1 person
Great run Sang! Speedy!
10 months ago • Like • 1 person
woo-hoo! He's unstoppable! Way to go Sang!
10 months ago • Like