Got out around 11am with Kim and headed off to do some mile repeats. The wind from the canyon was still pretty stiff so we decided to warmup 2 miles into the wind and work so that all the fast stuff was (for the most part) with a tail-wind and very slight downhill with the recovery back into the wind.
Didn't have great expectations for this workout and set a wide pace target of 6:15 to 6:45 for the mile repeats. Not sure if it was the tailwind that made the difference but I felt better than I was expecting and the pace reflected that. The first mile almost felt too easy so maybe I should have done it a little quicker.
Goal was 3-4 mile repeats with 1/2 mile jog rests (around 4 1/2 to 5 minutes rest). I decided to split the difference and do 3 1 mile repeats with a .5 mile final for 3.5 miles total.
Paces and ave HR for each mile were 6:26/170, 6:23/180, 6:19/185, 3:03 (6:05 pace) / 185. Max HR 191.
Who knows - maybe I still have a sub-20 non-aided 5K left in me?