9.42 - 1,545 ft - 1:20 on feet
Did a 60 minute workout and the above data is from the entire run. The workout consisted of 10 minutes super easy warming up, 30 minutes uphill at ~80% effort, 30 minutes downhill running controlled but not cruising, and 10 minutes of cool down.
I chose Mueller Park for this workout as it has some consistent up that would be good for the 30 minutes. I have run it casually but never pushed the pace. I felt alright and am happy with my times and effort on both the up and down.
up - 3.34 miles - 1,056 ft gain - 30 min - 8:59 average
down - 4.5 miles - 1,432 ft. loss - 30 min - 6:40 average
It was by far the fastest I have come down that trail. However, I felt smooth and was in control the entire time.
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