Slept in a little bit and didn't go out until about 8am. Nice day today, sun shining brightly and not much wind. A bit on the nippy side (around freezing?) but not so bad with all the sunshine.
Plan was to finish off this rest/reduced-miles week by throwing in a 5K time trial in the middle of my long run. Did a long, slow 5 mile warmup with a few strides at the end. Then did the 5K on the same course we did Kim's time trials last year.
Not an entirely honest course as it starts with some good downhill the first 1/4 mile and usually tailwind with overall net downhill. But we've noticed that your 5K time on this course is a good predictor of what you can do at St George Painters 5K on a flat loop course at lower elevation and (usually ) warmer temps in January.
Goal pace was between 6:15 to 6:30 and I was hoping to go under 20 minutes since I don't think I've done that for over a year. Turns out I was feeling pretty good (notwithstanding all the Thanksgiving pie) and was able to run it in 19:49. Nice to see my training starting to finally kick in and my legs/cardio able to hold the faster pacing a little better!
Overall time: 19:49, ave/max HR: 182/190 Splits:
1 - 6:18 (172)
2 - 6:28 (185)
3 - 6:26 (189)
.1 - :37/6:15 pace (190)
I think we put this course in the Course Tool so if I can find it I'll post the map/graph below.