3 sets of 5k each, with target HR between 172-178, not to exceed 178. Ran to Sugarhouse at an easy pace (a little over 2 miles), then stopped and stretched for a few minutes before the first repeat. Had to slow pace every time I hit the hills tin an attempt to stay in my target zone, but I still jumped above 178 multiple times. Paid no attention to pace but looked at HR frequently. I seemed to be pretty comfortable cruising at 175 on the flat sections. Here are the details:
Set #1 (actually 3.16 miles) (around Sugarhouse): 19:32, avg pace 6:11, AHR 172, MHR 186
Mile 1: 5:58 (166 bpm)
Mile 2: 6:09 (175)
Mile 3: 6:29 (177)
Last 0.16: 5:50/mi (174)
Set #2 (around Sugarhouse): 19:11, avg pace 6:12, AHR 175, MHR 188
Mile 1: 6:03 (170)
Mile 2: 6:09 (176)
Mile 3: 6:21 (179)
Last 0.1: 6:21 (179)
Set #3 (from SW part of Sugarhouse loop and up the hill back home): 21:02, avg pace 6:47, AHR 173, MHR 182
Mile 1: 6:38 (170)
Mile 2: 6:54 (175)
Mile 3: 6:54 (176)
Last 0.1: 5:54/mi (178)
Although the last set was all mildly uphill, I think it was still slower than it should have been, probably because I spent too much time above 178 on the second set and the legs had too much lactate coursing through them. Still, I enjoyed focusing on HR instead of pace from a mental standpoint--I was pretty frustrated last week when I wasn't able to hold my target pace at the park. The terrain at the park makes it hard to get into a zone and set cruise control, but I like the fact that doing tempo there forces me to recover (mainly from the hills) on the run. | 