Notes
Temp 60 Wind 5 mph. Humidity 75% Dew Point 52 degrees.
Plan is for 3 miles at Tempo Effort. Find every hill I can climb. Started on track at near 5K pace to get HR up. Two laps and hit the gate at 159. Last 0.25 of first mile a climb. HR maxed at 165. Mile split 7:11.
Mile two includes 70 feet of climbing. HR maxes at 169. Ave. 164. Mile split 7:20.
Mile three has 71 feet of climbing. HR maxes at very end of last hill at 172. Ave. 168. Mile split 7:21.
Twelve months ago needed all out race effort on a flat course with fresh legs to move at this pace.