Today I did 4 x 2 miles in the canyon. The first interval I paced Joseph and Jacob for a two mile time trial. Jacob broke 5:20 average - 10:39 for two miles. Then I did an interval uphill in 10:59 - 5:21 and 5:38. Next was a downhill interval in 9:55 - paced fairly evenly.
The first uphill interval I started out too fast (76) trying to catch some other runners who were doing a workout. On the second one, I decided to start slower, and it paid off. My splits were 5:22 and 5:15 (last 600 in 1:53) which gave me 10:37. This is a record for going up the canyon.
Ended up with 17 total miles.
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