I decided to do some hill stuff today based on a Jake inspired idea (though I don't know that he'd have me do it today). I ran up memory grove to city creek about 3.25 miles and then started the work out. I didn't have a pace in mind but the idea was to go hard but not laboring hard. I did 4x1/2 mile uphill and they were all 3:09-3:11. For the rests I went back downhill a 1/4 mile other than the fourth rest where I kept going uphill. Then I turned around after the fourth and did 4x1/2 mile downhill in 2:35 other than the third when I did half uphill and half downhill so it was 2:59 (that way I wasn't running hard through the gate going out of city creek). Rests were 1/4 mile uphill. Intervals were about 85-135 ft elevation change which is about 3.25-5%. Fun workout without being overly taxing on a beautiful day with lots of folks out.
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