Notes
15' min of hill tempo@MP, 4x90s-2' alternating hill repeats@HMP, 6x20s alternating hill strides@5K
Last hard workout before Boston. Chose a variation of tempo/cruise interval type work. Focused getting into different gears after various levels of fatigue alternating up and down a quarter mile 88 ft hill. Challenging workout. Didn't worry too much about pace or recovery, just went off feel.
The tempo was just short of 4k. Focused on just sitting around MP. Ended up around 610-615 for most of it and felt reasonably controlled.
The threshold repeats were a little over 500m. Pushed the effort up and down, and kept a moderate pace (~7:00) on the recovery jogs.
The hill repeats were hard efforts -- 5K or so output. Just attacked going up and focused on turnover coming down.
Good final workout. Long and hard enough to sharpen the edges a bit. Not terribly challenging.