PM: Hill workout on a nearby hill. Carr Hill Rd. is 0.8 mi up a 2% avg. grade. It rolls a little bit and flattens in a couple spots, but makes up for that with some steeper sections near the top. This was na adaptation of a Boston Mar. specific Hill workout intended for TM I think (2mi. 2-4% up, rec., 4mi. with 0.5mi.up/0.5mi.down continuous, rec. jog, and then 2mi. 2-4% downhill to finish)
I did the best I could:
WU, and then up and down Carr Hill one time: 1.6mi.-10:15. Easy 3min. jog on flat, and then
up/down/up/down/up for 4mi. - 26:00 (6:26,6:14,6:40,6:40) - I was def. hurting on that last up!!
jog 3:00 rec., and then down/up/down to finish for 2.4 mi.-18:50 (6:07down, 6:43 up, and then 6:00pace back down), CD jog back home.
13.34 mi. total - 1:34:37