Wow what an absolutely beautiful day today! I guess it's "In like a lamb" for March this year. This was my first official non-St. George short-sleeve shirt day for 2010. Weather and the rest day yesterday had me feeling perky for the run and I probably ran a little faster than I should have.
Plan was for a fartlek run - 4 x 5 minute segments throughout the run at a "comfortably hard" pace, around 10K pace or a little quicker. I pretty much worked it so at the beginning of every even mile I'd take off for 5 minutes. So plenty of rest time in between fast segments, I think I ran mostly 8-8:15 pace during the "rests".
Overall AP/AHR: 7:29/162
AP/AHR for each 5-min burst: 6:20/175, 6:23/179(uphill to finish out this one so it was harder than the 6:23 would indicate), 6:16/183, 6:17/183.
Felt great during the run and still feeling the love afterward. Sunshine and endorphins are great!