2.5 mile w/u (18:05)
6.15 mile tempo (35:18)
2.4 mile c/d (18:32)
HR during tempo = 177 - 189
Very happy with this workout. Was 53 seconds faster than when I did the same thing two weeks ago. 3 reasons why are a) I had the day off yesterday whereas last time out it was the 8th day in a row out; b) I'm a bit fitter; c) I ran a bit too hard today early on. Was about 20-25 seconds quicker through the 1st two miles which are the hardest two on the run being uphill and today into the wind. As a result I started to rig pretty bad on the 3rd mile, but after about 2.75 the park starts to work downhill and I used the downhills very well to recover from the first couple of miles. Last time out I kept a pretty even pace through 5 but rigged pretty on the last mile. Today after the downhill recovery I felt very strong and would guess that the last mile was the fastest which is encouraging. Recovered very quickly afterwards and the legs have felt good all day since.
Got the race number and course map for the 5 miler in the park Saturday week. Of course the course runs in the opposite direction to what I've been running, with the first 2 miles downhill and from 2-4.5 uphill. Going to be tough going. Also the timing chip is attached to the number which has to be the dumbest thing ever. What the hell is wrong with just lacing it into the shoe like the good old days???