Fly on the Wall

Same interval ladder as previous weeks.  

Here are my times as compared to previous weeks (most recent to the left).  I didn't wear a heart rate monitor and was not running as fast as I could, so this means nothing...

1/4- 5:58, 6:08, 6:10, 6:03, 6:09, 6:10, 5:59, 5:52

1/2- 6:03, 6:05, 5:59, 6:07, 6:09, 6:05, 6:07, 6:57

3/4- 6:05, 6:05, 6:05, 6:09, 6:09, 6:12, 6:06, 6:08

3/4- 6:08, 6:05, 6:06, 6:08, 6:09, 6:12, 6:03, 6:07

1/2- 6:06, 6:07, 6:06, 6:03, 6:06, 6:17, 6:08, 6:10

1/4- 5:46, 5:53, 6:00, 6:02, 5:56, 6:04, 6:08, 5:56

°F           79°  88°    79°   80°   76°   88°   69°   69°  

Over and Done!!  Next week I switch to long intervals at sub 6:40 pace. 

Late afternoon run on JRP.  Not super hot, 87°, but muggy.  Legs feel dead.  I feel tired and super duper slow.  Maybe I should take tomorrow off or at least not run my tempo run?

After yesterday afternoon's slog I wasn't sure I wanted to attempt, and fail, today's pace run.  But I decided to warm up and then decide.  After a slow warm up, I decided I might as well get it over with.  I'm in the field the next two days and it might be hard to get a run in....  I kicked but running up that canyon and did not totally fade running down. 

Uphill this week vs. last 4 weeks.

7:25    7:45 / 7:28 / 7:39  /  7:38

8:01    8:28 / 8:33 / 8:15  /  8:18

8:11    8:49 / 8:36 / 8:36  /  8:36

8:17    8:34

ave  7:58   8:39 / 8:12 / 8:10  /   8:10

Downhill

6:39    6:31

6:14    6:21 / 6:12 / 6:19  /  6:16

6:18    6:17 / 6:15 / 6:16  /  6:24

5:55    6:07 / 5:57 / 5:57  /  6:08

ave 6:16     6:19 / 6:08 / 6:11  /  6:16 

Run ave. 7:07    7:21 / 7:11 / 7:13  /  7:16 

Dino quarry with paleo for work.

EZ

EZ City Creek.