Tempo day. I headed up Emigration, with the first 2 miles at an easy pace. I stopped and stretched for a minute, then picked up the pace to what felt like LT effort or thereabouts for 1.5 to my turnaround point. At the turnaround, I stopped briefly, then headed down with a goal of maintaining LT effort. Here's what the splits looked like:
Mile 3: 7:20 (all uphill), AHR 168 (effort was a little low--should have been in low to mid-170s)
Mile 4: 6:21 (half up, half down), AHR 176 (effort good)
Mile 5: 5:48 (down), AHR 180 (still good)
Mile 6: 5:25 (down), AHR 183 (maybe a little high but okay--I probably would have lost some speed if I'd continued for another mile, but could have maintained in the 5:30-5:40 range)
Cooldown mile was 6:54 (downhill), with AHR down to 167 (I didn't stop at the end of the tempo section; otherwise the AHR would have been much lower). Felt good about the effort and not bad about the turnover. A few months of similar effort should bring the pace down to where it needs to be. | 