Kona Hills workout

7 x hills

approx 3 minutes per uphill

done on dirt/gravel trails in Kona Mauka off Kaloko Drive.

some of the trails are bloody steep. I did not feel totally spent at the end of the workout. I didn't feel as if I could really do full effort running on loose, steep ground (as opposed to running on asphalt).

swam @ Kehaka Kai afterwards. Then got dinner from a hole in the wall sushi joint in Kailua town (back at the ass-end of an alley, ono grinds, mostly locals)

101 posts: 5.2 easy

5.2 miles, easy pace
46:45
24:48 @ 2.6miles (9:25/mile)
21:57 2nd half (8:45/mile)
8:56/mile overall

I decided to deliberately pick up the pace for the 2nd half. "pick up the pace" being a somewhat generous term in this case.

leisurely suffering: 12 miles easy

12 miles
1:56:31
57minutes and change at the turn around
did the 2nd half at the same pace as the first half

6 miles, race pace

6 miles starting @ Richardson Beach Park

46:21
7:42/mile
22:10 @ the halfway point (7:23/mile)

seemed kind of tough to do that the day after a 6x800 workout, but what the heck.

6x800

6x800 drill

first 2 800's @ 6:00/mile
3rd @ 6:15/mile
last 3 @ 6:40/mile

5.5 miles easy

Richardson Bay to Aloha Petroleum sign and back again

approx 5.5 miles
40 minutes
7:16/mile

i was not trying very hard and I'm really surprised at the result.

8 mile

Homestead road. top to bottom and back again.

8 miles
69 minutes

Sat Oct 11

9 miles in 1:12:45
pace 7:54/mile
did this at noon on a hot sunny day

Thu, Fri Oct 9/10

did not run

Wed Oct 8th

5.2 miles
7:49 pace

Tue Oct 7

6x800 intervals
3 minutes fast
3 minutes slow
overall did about 5.2 miles in 60 minutes