Met with Kolten Henry and Jake. I had to start early to get home in time so I was on my own for besides for 1 rep with Jake. Workout was 5x 4 on, 2 off, 1 on, 2 off. Goal pace was sub 5:20 for ons and sub 6 for offs. If it had been a flat route I think I would have done it. Instead I averaged 5:15/5:55 on the rolling downhill section through the 3rd 4 minute rep and then when I got the 2.5% grade I dropped to like 5:45/6:45 for the rest. About 5:28/6:20 for the whole thing. Feeling hopeful about going sub 33 at salt lake 10k, I think that's within reach on a good day. |