Ran in the Provo Canyon. Speed work. Warmed up, then 5x400 alternating up and down with 200 recovery. Headwind when going down as usual this time of day (late morning). 71.3 down - 77.3 up - 73.3 down - 75.2 up - 72.3 down. That shows a solid headwind. Still air difference between up and down should be 5 seconds. This did not come as a surprise. I noticed during the warm up that I was running 7:12 pace downhill and the HR of 127. Usually it is around 6:50 with the same effort and HR over there.
Jogged up to Nunn's park and ran the standard 3 mile tempo down. Mile splits - 5:24 - 5:24 - 5:21, 16:09. HR gradually made its way to 162-164. I kicked the last 100 meters, it went up to 169. Solid headwind virtually with no breaks. Not a single quarter faster than 1:20 except the last one (1:18). However, not a single quarter over 1:21 either possibly with the exception of the first (there is no mark there, but it actually uphill for the first 0.15).
Jogged back to the place where I did the 400s earlier and repeated 5x400. 72.9 down - 76.4 up - 73.9 down - 75.9 up - 67.5 down. The last one shows that I am lacking anaerobic ability. When I have it in full force, I am only able to speed up by 2 seconds on the last one. I could also tell I was losing steam after the first 200.
Then cooled down to the car. It started to get warm, and I could tell I was dehydrating a bit. HR went up to 138 at about 7:20 pace uphill. Normally it should have been around 128. Total of 14.8 for the workout.
Ran with the kids in the evening.