Notes
Temp 72 Wind 3 mph. Humidity 81% Dew Point 66°.
Track Intervals. Pack up the whetstone and head out. Sixteen and change to the track at an 8:41 pace. One lap of strides on the straights with walk intervals to prime.
Workout is (1) 4 x 200 (average paces: 6:22 / 6:27 / 6:13 / 6:18) with 200 jogs, (2) 2 x 400 (average paces: 6:24 / 6:14) with 400 jogs, and (3) 1 x 800 (average pace 6:25).
Flipped directions before starting 400s and before 800. Did one lap in each direction on the 800 to work on transition at course turnaround point. Today's graph says it took me exactly 0:10 seconds to slow down, turn around and get back up to full speed. Can and will need to shrink that. Fastest intervals were a direct reflection of execution through turns. Indicates running well on straights. Actual course only has three turns over last 1.93 miles.
Fifteen minute cool down back to the house at 8:22 pace.