Notes
Good hard workout with a solid mile at HM pace and then 3 hill repeats over a fairly short hill. Splits:
9:07, 139bpm
7:56, 158bpm
2 minutes at 8:05 pace to the base of the hill
1:04 minutes for .15 miles at 7:05 pace (171bpm average)
Jogged down .16 miles 1:25
1:01 minutes for .15 miles at 6:42 pace (167bpm average)
Jogged down for .16 miles 1:29
58 seconds for .15 miles at 6:19 pace (171bpm average)
Jogged down .16 miles
8:53, 156bpm
8:45, 160bpm
7:26, 169bpm (final push over the overpass hill)