Another chilly but nice & sunny & NOT windy December day. Speed work day today. Jogged for a mile and a half or so down to the river bottoms with Kim, then did a few strides in prep for a Yasso style workout. Plan was for 6-10 x 800 repeats at around 3:00-3:20 pace, similar to what I did a couple times last summer. Kim didn't do the same workout but she stayed around the stretch of road (by the row of trees) I was running on and provided great support and encouragement. Temps in the low 20's which is not ideal for speedwork but with the sun shining it wasn't too bad. I don't think the cold slowed me down any more than maybe 2 or 3 seconds per 800. Ended up doing 8 repeats. I suppose 10 would have been better but 8 was better than 6 or 7. The first 3 repeats I was going off some markings on the road that supposedly .5 miles apart, but it became obvious based on what the clock and both mine and Kim's GPS were telling us that it was short. Kim figured out that if I ran from a certain tree to a certain road sign it was right at .5 and my GPS agreed. So I ran the modified stretch of road for the last 5 repeats and ended up being right around 3:10 for each of them. I think the first 3 too-short repeats were just a hair quicker than this. Splits & HR info below. Max HR 191 1 - 2:56(short, 3:09 rest) ave HR 173 2 - 2:56(short, 3:06 rest) 178 3 - 2:58 (short, 3:03 rest) 178 4 - 3:10 (3:10) 180 5 - 3:09 (3:10) 181 6 - 3:11 (3:11) 182 7 - 3:09 (3:11) 182 8 - 3:10 182 Ended with 2 mile cooldown with Kim. Overall I'm pleased with the workout. | 