A great ending to a rather dismal week.
Also, helped alleviate some of my spring fever. My plan going into work today
was to get there early (5:30am) and duck out for a run with a hard mile. By the
time I finally got out (almost noon) I opted to flip-flop my mileage plans for
Fri/Sat and just really enjoy the midday run.
I had a ~2mi warm-up to the Fire House
and then hit a FF (Friday Fire House mile). I would say it was about 95% effort
but had a head wind the entire time.
5:15.7
HR 177 Descent 183ft
After that I continued down to the City
Creek gate, stopped for water (it was nearly 80F) and then headed up to the
water treatment plant. When I got there the plan was to turn around and push a
5K. I did not look at my pace a single time during the run and just went off of
feel. My plan for the first mile was push at half marathon effort. It was nice
and the adrenaline got going and I even got some cheering from people out
hiking and riding so I started pushing it a little harder the second two miles.
Mi
1: 6:00 HR 171 Ascent 69ft Descent 210ft
Mi
2: 5:36.7 HR 177 Ascent 38ft Descent 263ft
Mi
3: 5:28.6 HR 182 Ascent 57ft Descent 252ft
0.1 mi: 0:33.2 HR 185
TOTAL:
17:38.9 Avg. 5:41
I finished with a 4 mi cool down back
up to campus. Avg. 8:44 HR 158
| 