Total time of 1:18:00 for about 11.15 miles acccording to the course tool.
TLDR: 2 x 10 min hard, with 2 min recovery between the repetitions.
Full Version: I wanted to put in about the same amount of faster running today as I did last Saturday, but I decided to even things up a little more. Starting at the 34 minute mark I began a 10 minute tempo, turning around at the 40 minute mark. I was on the Murdock canal trail, so it was mostly flat, but there was a very slight downhill grade with a tailwind (before I left the forecast said 11-12 mph) from 34-40 min, and a very slight uphill grade with a headwind from 40-44. I caught approximate splits at a couple quarter mile markers, timing myself at 88-90 (or was it 92?) seconds per quarter between the 40-44 minute mark of the run.
From 44-46 minutes I recovered before starting the second 10 minute tempo. I caught an additional split at 46:58, having split the half mile which included the 2 minute recovery in 3:34, followed by a final quarter in 91 during which the wind felt like it was a little stronger. Shortly after this point I turned off the canal trail and started running back up towards Alpine for the last 5:19 of the tempo. I was running with a more definite uphill grade for the rest of the run, but I had a tailwind and I actually felt like it was easier to run fast than when I was on flatter ground on the canal trail. I finished the final 10 minute tempo at the 56:00 mark, and crossed Timp Highway just before 61:00.
I was on track to make it back to the house by 1:18:00, but I was feeling tired and I slowed down after crossing Timp Highway. As a result I hit the 1 mile to go mark in 1:10:40, and I decided to speed up in order to make it home in the desired time. I then ran the next half mile in 3:14. I will guess that I was running most of this half mile right around 6:00 pace, but I didn't speed up immediately, and I started to slow down before I hit the half mile mark. I then ran the last half mile in 3:51 to make it back to the house in 1:17:45, before adding a little more time to finish in 1:18:00. I will guess that The total hard work added up to about 3.8 miles when counting the half mile where I sped up near the end.
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