12x2-minute repeats at 5k pace (goal of around 5:20/mi). I did these at Sugarhouse Park, and the wide swings in pace are due primarily to the hills at the park--the very fast ones included downhill and the very slow ones included uphill. Even so, I was pretty inconsistent today.
1-mile warmup
1. 5:03/mi (165 bpm)
2. 5:12/mi (171)
3. 5:45/mi (174 bpm) (started at the bottom of the long hill on the southwest side)
4. 5:38/mi (171) (hill on northeast side)
5. 5:06/mi (170)
6. 5:17/mi (172)
7. 5:30/mi (177)
8. 5:33/mi (173)
9. 5:07/mi (170)
10. 5:37/mi (171)
11. 5:02/mi (171)
12. 5:41/mi (177)
Roughly 1-mile cooldown.
Average pace for intervals: 5:22/mi
I was surprised that my HR stayed as low as it did. That's a good sign. My legs were pretty tired, though, particularly on the intervals that included climbing. On my last few runs I've felt something a little weird in my right knee, mainly in the tendon on the outside but also just inside the patella. It's hard to explain but it's as though I feel the tendon moving around. No pain at all, but probably something to watch. | 