Wanted to do a mix of tempo and hills today but not too steep a grade up or down. Decided to do a 3 x 1.5 mile workout around a loop that covers the middle section of the Spanish Fork half marathon route but running in the reverse direction as compared to the race. This made is so first 1/2 mile is downhill, middle mile is mostly flat, last 1/2 mile uphill.
Wanted to keep the pace in the HMP range, around 6:45-7:00. In between did walk/jog for 4 minutes. The first repeat felt a little sluggish but felt pretty good after that.
1 - 10:21 (6:54 pace / ave HR 160)
2 - 10:06 (6:44 / 172)
3 - 10:04 (6:42 / 180)
Overall: 7:58/158 max HR 189
Interesting to note that my ave HR today was same as Saturday but ave pace was about a minute per mile faster.