Went in the afternoon with Chris and Jodie. Didn't run this morning so I would have "some" legs to do a tempo run with 2 people who are considerably faster than I am. We did a 3 mile warm up to provo canyon, then the first 1 1/4 miles of temp we went up the canyon, turned around and finished at the gas station at the mouth of the canyon. I was able to stay with them for about 1/3 to a half a mile. Looking at pacing per quarters, Time - Pace
1:21 - 5:27 1:26 - 5:44 1:27 - 5:49 1:36 - 6:24 1:34 - 6:19 (last uphill quarter) 1:29 - 5:58 1:26 - 5:47 1:26 - 5:48 1:26 - 5:47 1:29 - 5:58 1:22 - 5:31 1:32 - 6:08 My heart rate only maxed at 178, average bbm 168 for mile 1 (5:54 pace), 171 bbm mile 2 (5:58), 175bbm mile 3 (5:50), which tells me I could have gone faster, I race 5-10k around 180-185, usually.
I was pretty happy to keep an under six pace after the mileage of the past 2 days, and fighting this knee, which still comes and goes. It felt mostly better by the end of the mile 3 warm-up.
| 