Running 41:39 [3] 4.13 mi (10:05 / mi) +98m 9:24 / mi
ahr:148 max:169 shoes: Speedcross 4
Sonoma County St Beach. Kortum Trail from Blind Beach parking lot to the N edge of Furlong Gulch.
Light breakfast so we could get out there early (not a good night's sleep though). In the Blind Beach parking lot before 10am. It was only in the high 50's (it's supposed to be a hot day) with a cool breeze from the N. Ran in shorts, which felt good.
Hadn't run since Tuesday, legs felt refreshed, ran at a good pace all the way through.
Accidentally started the watch 11 seconds before the usual start, so subtracted that. Also subtracted the 3.7 secs after I crossed the finish line and the 6.6 secs when I took a little turnaround foray to the edge of the cliff above Furlong Gulch.
Calling it easy distance, but it was a pretty strong effort, almost enough to drop the "easy". The last split was very fast; saw I could break 12, so ran hard up the last uphill to the finish.
A little surprised to see that I'd actually run 3 seconds faster this past March 12 (when I also had had several days rest).
BB — 640 — SR — 1227 — SB — 517 — FG
......................SR — 1150 — SB — 524 — FG
[Easy distance]
Running warm up/down 6:01 [2] 0.34 mi (17:42 / mi)
ahr:142 max:162 shoes: Speedcross 4
Cool down on the bluffs near Sunset Rocks.
Walking warm up/down 19:10 [2] 0.68 mi (28:12 / mi) +69m 21:25 / mi
ahr:107 max:118 shoes: Speedcross 4
Walk from the edge of the cliff back over the big hill to the car. When I got to the top of the pass, I was buffeted by a strong wind.