High Speeds

Today did 10x1K, alternating 2 down and 2 up. There was a significant wind blowing up the canyon. Got 3:00 (1:47 at 600), 3:04 (1:46 at 600), then up 3:06 (1:49 at 600), 3:09 (1:52 at 600), then down 2:59 (1:46 at 600) and 3:00 (1:45 at 600). Going up got 3:03 (1:46 (!) at 600), and 3:09 (1:53 at 600). On the last two down-hill intervals got 2:57 (1:45 at 600) and 2:58 (1:44 at 600, the wind was pretty rough for the last 400).

The uphill intervals were helped by a significant tailwind, but I'm happy that I was able to run on pace for the most part on the downhill ones. Averaged just under 3:00 for the downhil intervals, and a little over 3:06 for the uphill ones. 

Added 3 more at night for a total of 14.

Did 9 in the morning plus 4 at night with Jenny and my dad.

Today did another repeat of the 2x4 down the canyon. This time things went better than before. The first interval was 19:57 (5:01, 4:58, 4:59, 4:59). On the second, it was warmer. The first mile was a little slower (5:02), but then I was able to speed up significantly (4:55, 4:56, and 4:46), so 19:39 overall. Especially happy about the last mile.

Both times my father and Chad had a three-minute head start. They got 23:02 for the second interval, so if I hadn't turned up the heat I might not have caught them at all ;-).

Total of 16 in the morning, plus three more with Julia at night. This brings me to 82 for the week - a record I think.