Road Running intervals 27:13  3.5 mi (7:47 / mi)
Training has been sluggish lately, so decided to try some planning. Got a free trial to the Central XC Academy program, plus researched a little in Sleamaker's Serious Training for Endurance Athletes. Both confirmed most of my training has been at junk intensity level 2, 75% max HR. This is too hard for a recovery day, and not hard enough to do much good.
So broke my 6 mile run into four intervals of about 6 minutes at level 4, 90% max HR, separated by recovery running at level 1. Level 4 seems to be 144 for me (max 160), but will do a specific hill test later, since that seems low. Intervals were:
Warmup - 5.00
Interval 1 - 5.36 easy downhill, ending HR 125, not working very hard even at 6:44 pace
Recovery - 4.44
Interval 2 - 6.45 uphill at end, HR 144
Recovery - 4.55
Interval 3 - 7.23 uphill at end, HR 144
Recovery - 3.28
Interval 4 - 7.29 easy uphill, HR 148
Cooldown - 5.40
Felt good, hit the hot tub for the first time this season.