Notes
Temp 73 Winds Calm. Humidity 92% Dew Point 71°.
Intervals. Only remnants of the head cold. Very little congestion, mild scratchy throat, mild muscle tightness, and some fuzz between the ears. This workout will probably set me back some, but lots of time to rest and recover when not training the next few days.
Up = 2.71 miles at 8:50 average pace. Loop the neighborhood, over to the track, and one lap with surges on the straights.
Workout = 6 x 0.40 with 0.20 jog intervals. Will take into consideration head cold recovery and humidity and start at 10K effort, then see if I can work into 5K effort. Progressing nicely with average paces of 6:38 / 6:23 / 6:15 / 6:18. Lose all focus, get lazy, get sloppy, and drop a 6:28 bomb. Pissed, so regrouped and locked back in. Last one 6:18. Physically, felt stronger than expected, just did not have any "quick" turnover going. Illness and humidity taxing on cardio, but stayed where I needed to be to get the right kind of work in.
Down = 3.56 miles at 9:24 average pace. More of a recovery effort than a cool down. Best I have felt in last 2-3 days. Awesome to be outside and moving. Did not want to come home. One dime.