Will's Hills 8 - 2x1M plus 5 W's

Warm Up, .49 Miles
2x1M, 2.53 miles, Max HR = 174, Avg HR (with recovery jog) = 151
5Ws, 1.83 miles, 15:27, 8:26 pace, Max HR = 165, Avg HR = 154
Warm Down

Cory joined me this morning for Will's Hills. This was one of the tougher workouts I've had with Will's Hills because it combined speed work (2x1M) with a hill workout afterwards. He said it worked out well for him, so hopefully we can do this more often. Knowing he is meeting me there will lessen my chance of hitting snooze and blowing off the workout.

My mile repeats went well. I went out hard on the first one and worried I wouldn't be able to keep up the pace on the second on, but my time for the second was almost identical. (The course registered as .95 on the Garmin). I spent 4% in zone 5, 50% in zone 4 and the rest in zone 3 and below.
5:47.04 - 6:05 pace, 5:33 jogging recovery
5:47.63 - 6:06 pace

The "W's" are hills in the shape of a "W". You make three declines and three inclines on one lap. I lost count and did it six times instead of five. I have a hard time doing simple things (like counting) when I'm running hard. I probably didn't give myself enough rest after the last mile repeat (1:20 rest). I spent 61% in zone 4, and the balance in Zone 3.
lap 1 - 2:37
lap 2 - 2:38
lap 3&4 - 5:16 (2:38 average)
lap 5 - 2:31
lap 6 - 2:26

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TDLY:
Rest day