After my run yesterday I took my bike to some very gently rolling dirt roads and measured out a 7.5 mile route so I could work on some faster runs. Other than the 10k Tempo I did a few weeks ago and a little of the 1h/1e stuff I do my legs rarely see anything faster than a 9:00 pace and frequently see 12:00-18:00 paces daily.
I was hoping to go about 52:30(7:00) on this Tempo while concentrating on an even effort and finishing strong. Although 650' isn't much climbing in 7.5 miles there is not a flat spot on these dirt roads. It's always up or down which makes the even effort a challenge for me. The HR data I gathered did not necessarily show an even effort, but more of a controlled progression which I think may have been better training than what I had intended ;-) The first mile is all downhill and the final mile is all uphill. 141,147,148,151,152,154,157,161. I finished 53:30(7:08) and happy with feeling strong the last 1.5 miles.
There's a trail 12k this weekend and if my schedule allows for it I think I'll head over and get in another progression run.
3 hours ago