Did a workout with Nan and Allie this morning around the road loop in sugarhouse park. My motivation lacked a little bit since I was done with my once per year 5K and don't have any road racing plans looming. But I got into it after we started and was able to outsprint Nan on all the 1 minute intervals...only to the proceed to suck major wind and get severely dropped on all th subsequent 3 minute intervals. Allie and I kind of traded off on the 3 minute intervals...I would sometimes go ahead on the uphill and downhills and she would tend to either reel me in or gap me on the flats. Here are my totals follow by the splits. We did a 30 minute warmup, then a 10 min at half marathon pace, then 4 x 3 min fast, 1 min rest, 1 min hard with 15 pushups in between each set. 11.5 miles - 1:35 - 8:15 avg - 660' ascent/descent (thats kind of a hilly loop) 10 min interval: 6:27 pace 3 min. interval paces: 6:08, 6:17, 6:26, 6:39 - we all seemed to get consistently slower each one of these, that's because on the early two we netted a down hill for 3 minutes, the last 3 minutes netted a 48 foot ascent. Our effort was pretty even I think. 1 min interval paces: 5:16, 5:19, 5:00, 4:59 - the first two were uphill and the 2nd two were slight down hill. That was a good feeling workout....nice to get the legs moving a little faster. Weekly review: 48 Miles - 3500' ascent
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