4.00 (repeats) at CH

4 miles Sunday morning 1/18/09 in 8.16 average with HR of 156 (questionable).

This was my speedwork out of the week.

1st mile in 8.05 at HR of 110 - This was supposed to be a warmup mile, but I obviously took it too fast. I guess I was a little anxious about doing speedwork for the first time in a long time. That HR figure is probably wrong as my Timex device always starts to pick up the "real" HR at least a mile into my runs.

.45 mile at a 7.98 pace at HR of 160 - Remainder of the warmup. Again, too fast, but at least this was almost all solidly downhill. HR probably about right.

.693 mile at 7.86 pace at HR of 171 - The first half of this was my first interval: .33 mile at 5k pace. The second half was my recovery period. I figure the speed part was about 7.15 with the recovery at about 8.57.

.341 mile at 7.18 pace at HR of 177 - The second repeat of .33 mile. Pretty fast, but I'd like to get one of these repeats down below 7 min pace.

.347 mile at 8.73 pace at HR of 170 - Recovery period.

.331 mile at 7.49 pace at HR of 178 - Last repeat. Not as fast as I'd like but my HR was working even hard on this one.

.354 mile at 8.90 pace at HR of 171 - Recovery period.

.483 mile at 9.25 pace at HR of 174 - Cooldown half-mile. Mostly uphill and back to the house. I stopped right at 4miles and was pretty spent.

This was a decent speed session. It was very cold out (around 20 degrees), I wore a performance shirt under a longsleeve cotton tee, running gloves, and I put a backwards ballcap on my head since it was drizzling a bit. I was comfortable despite the conditions.

Note - On that first repeat by the clubhouse, a pack of deer came running around the front on the other side of the lake of me, bounded into the water, swam over, and crossed right in front of me. They freaked out as they saw me and scrambled across the road about 30 yards away and into the field on my right.