3 miles easy, 9 mile tempo, 3 miles easy at Davidson mesa in Louisville W/lucho, GZ, sweeney, rob cussick, triathlete Brian, plus others. Splits for the 3 mile loops during the tempo: 19:16, 17:34, 17:45. Mile splits: 6:36, 6:27, 6:13, 6:01, 5:52, 5:41, 6:07, 5:49, 5:49.
6:04 avg for the 9 mile tempo. 5:53 avg for the 2nd 6 miles of it. Nothing to write home about but a good solid workout.
It was a nice effort...good to get a longer tempo run in, it had been quite a while. I was pleased to be comfortably hanging with Lucho for most of it. I was ahead of him after the 2nd lap by a few hundred feet, I was feeling really good cruising the downhill 6th mile in 5:41. Then he caught me on the uphill and beat me to the end on the 3rd lap by a couple hundred feet.
Nice to have a group to workout with lately. It's more enjoyable to share the miles, especially when we can push each other on the tempos and intervals.