A.M. Started with Jeremy and Ariel. Ariel is from Uruguay so we spoke Spanish the entire time. He speaks English fine, in fact his wife does not even speak Spanish, but his presence gives me and Jeremy and extra boost to work on our Spanish. Based on my observations the day before, I decided to try this workout: 400 fast - 100 recovery - 400 fast - 100 recovery - 500 fast - 100 recovery - 500 fast going out of the canyon because I noticed it is easier for me to hit a higher HR on a mild downhill and without the headwind. I did 75, 73, 1:33, 1:31 - recoveries were around 8:00 except before the last one when I was going around 10:00 pace. HR was 157 at the highest. I was not happy about that, but no matter how hard I tried, it was not going higher.
After finishing a bit more than 6 with them I did 6x100 hill repeats starting out at 18.8 and finishing in 17.5. Then I ran 6 with Benjamin. I did a half mile interval on the way back again down the canyon in 2:25.3 with the max HR of 159. I am happy that I could hit 4:50 pace and after half a mile HR was still only 159. It actually got there by 600 and then was staying steady. That is actually a very good result as far as the economy is concerned. What I am not happy about is that I could not go any faster.
Total of 13 miles for the run.
P.M. 2 with Joseph, Jacob did 1 of them.