Notes
84F 78%H 77DP, at the Peachtree Ridge HS track, supposed to do 2wu+6(1HMPw400r)+2cd = 11.5 miles after deciding to switch with tomorrow instead of doing the 8 easy with 8 strides tonight. But only did 2wu+3(1HMPw400r)+ whatever to make up 8.29 miles. I was trying to do 9:30 for HMP without adjusting for heat. Big Mistake!!!
I was using metronome at 178 = cadence of 180 and averaged 9:28.3 for the 3 intervals which I did do. I should have done them at 9:53, a 23 second adjustment. I would have been OK had I done so. Guess I'll stick to using heat adjustments from now on.