Up and at ’em and feeling good this morning.

Yesterday’s double didn’t really seem to have much of an effect on my legs. The first kilometer heading out along the Saone and heading to Vaise saw my legs feeling a little tight, but I loosened up fast. The street sweepers were out, the garbage collectors were out, and I was out making my way along the river heading to the last bridge before Lyon turns into, well, not Lyon.

Making the bridge at Vaise, I turned across the river and started heading back into town and to the primary difficulty of the morning: the Montee des Esses. I ran this hill the other day and it felt pretty good so I thought I would throw it in again today and see how it went. Long story short: it went pretty well.


As the table above shows, I ran my equal-third fastest time up the 1.1 kilometer and 6% grade climb. Had I kicked it up a gear, I think I could have got my second fastest time on this climb without a problem, though I would have to set myself up for a sprint up the hill if I want to touch that best time that is still about a minute faster than what I ran today.

More interesting to me, though, is that during this training run I ran nearly 20 seconds faster than I did in that run a couple of weeks ago but with a heart rate that was far more controlled. 156 beats per minute is just inside my Zone 2 limit and suggests I was as in control of the climb as I felt. Going faster at a lower heart rate on a hill? That’s a good sign my fitness is improving as I train.

Over the top of the climb I pushed up a little more to Croix Rousse and then dropped down to the Place des Terreaux on the regular twisting route. I didn’t run it super hard but I did put together a couple of fast splits. The downhill sections were nice and quick at 4:38 and 4:31, but the final kilometer on the flat across Terreaux and then down the Rue du President Edouard Herriot was a speedy 4:30, the fastest of the morning. A positive end to a speedy morning run – and another 10 kilometers in the bank in this recovery week.

Distance: 10km

Elevation: 101m

Time: 49:25


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