For today's 30 minute run, I decided to do the short 3+ mile route in my neighborhood, which includes a couple hills. The main reason for this was to see how last weekends hilly St Patricks day race would effect my time on this loop.
I was not disappointed. I knew I was stronger before I even got half way up the first hill, as compared to last time I ran the loop. After the first hill, my recovery time back down to 150 bpm seemed shorter than before. Also, on the second half where there is an incline for about 2/3 of a mile, I was able to charge up it at a pretty good speed. Normally that section is steep and long enough that I have to really slow down, especially on the latter half of it. But today I was able to keep a pretty good pace all the way to the top.
Total Time: 29:41
Total Distance: 3.4 miles
Avg HR: 161
The last time I ran this loop was just before the race, and I did it with a HR of 155, in a time of 31:27. My pace was about 30 seconds/mile faster (which is significant), with a HR increase of 6 bpm. That 6 bpm is also significant, but I'm happy with that pace and that HR. There is room for improvement, but it also shows that a lot of improvement has taken place already.
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