Notes
1mi w/u (7:30) @ 2-2.5% incline
5mi hill run to mimic this Sunday's Pack Monadnock 10-miler, tried to run close to 9.5mph minus 0.1mph for each percent of incline. Not very scientific... but it seemed like a good idea. Felt good for most of the workout. Could likely run the first three or four miles at more of a true-tempo once I'm actually in decent shape. That last mile+ was hard enough...
0.5mi (3:20) @ 5% (9.0mph = 6:40/mi)
1.00mi (3:10 / 06:30) @ 0% (9.5 = 6:19)
1.50mi (3:11 / 09:41) @ 1% (9.4 = 6:23)
2.00mi (3:16 / 12:57) @ 3% (9.2 = 6:31)
2.50mi (3:09 / 16:06) @ 0% (9.5 = 6:19)
3.00mi (3:16 / 19:22) @ 3% (9.2 = 6:31)
3.50mi (3:13 / 22:35) @ 2% (9.3 = 6:27)
4.00mi (3:18 / 25:53) @ 4% (9.1 = 6:36)
4.45mi (3:06 / 28:59) @ 8% (8.7 = 6:54)
4.65mi (1:27 / 30:26) @ 12% (8.3 = 7:14)
4.85mi (1:26 / 31:52) @ 11% (8.4 = 7:09)
5.00mi (1:07 / 32:59) @ 14% (8.1 = 7:24) ...aaackk...
1mi c/d (7:30) @ 0%
1111' total elevation gain
No idea what this means for the race... but if I run it again in the future, may be a good gauge for pre-race fitness.