Course: Jordan Creek 5X Loop
Workout: Speed Run
Temp: 18 Degrees, Wind 8SW
Total Ascent: 1464 ft
Avg HR: 160 bpm
Miles this week: 44
Pretty good speed workout this morning. Ran 3 mile warm up, 5 mile speed work, 3 mile cool down. The 5 miles of speed work were 5 - 1 mile repeats at 6:30/pace with 1:30 of recovery between each. Splits for each were 6:20, 6:30, 6:29, 6:35, 6:40 - kinda dogged the last one a little.
The total distance around Jordan Creek Mall is about 1.3 miles, so I circled it 5 times for my speed course. Plus it's great to window shop when your heart is racing out of control! (Kidding) It's a pretty flat course, with a slopping 50ft. hill at both ends. So in either direction, you get a hill at the start and a slope at the end.
I felt pretty strong - especially for this time of the year. I was much faster this past summer, but that's okay and to be expected with 60 degree difference in temps, and a lot more time at the gym.
All in all, a pretty good workout!