I ran a three mile tempo today with Sasha. We ran the first mile at a comfortable pace in 5:46 (2:57,2:49). We then sped up and hit the second mile in a fairly even split 5:19 (pace did vary a little starting slower and finishing faster). Just before we hit 2 miles, Sasha dropped back and I was alone from there to the finish. I ran the last mile in 5:08, hitting quarters in 78,78,76,76. HR around 184 at the end. The 76 quarters felt comparable to the 78's. I then took a vpb and didn't stop my watch before running back to Sasha's house. Finished 10 miles in 1:14:47 counting the vpb. PM: I ran 4 miles in 29:08. I found out that my heart rate jumps about 10 bpm when I run up the hill back to my house, and has a similar decrease when I am running downhill, even when the effort feels the same.
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