10x3-min intervals at Sugarhouse Park. Target was around 5:30-5:40. All but one or two of the intervals involved one of the two hills at the park, and every time I felt sapped by the time I reached the top. Although it tends to hurt my splits, I still prefer to incorporate hills into my interval workouts because I think it helps me mentally when I encounter terrain in a race setting. Enough philosophy. Here are my splits:
1. 5:35/mi (166 bpm)
2. 5:36/mi (172 bpm)
3. 5:41/mi (175 bpm)
4. 5:56/mi (175 bpm)
5. 5:45/mi (177 bpm)
6. 5:37/mi (178 bpm)
7. 5:27/mi (175 bpm) (I think this was the first one without a hill)
8. 5:47/mi (177 bpm)
9. 5:48/mi (175 bpm)
10. 5:59/mi (174 bpm) (the long hill in the NEC of the park came about 2:00 in and wiped me out)
Looking back at my HR for the workout, I think I may have been overly cautious in my pacing. I should have been closer to 180 bpm, especially in the final 3-4 intervals. I was nervous that I would pop after 6 or 7 intervals, since I hadn't done more than 6 3-min intervals before today. Although I was tired at the end, I have felt far worse in speed sessions over the past several weeks. I had more to give, so I'll try to give more in my next interval workout. | 