Notes
Temp 73 Winds Calm. Humidity 95% Dew Point 71°.
Track Intervals at 10K / 5K Effort. Extra day helped. Muscle fatigue. Hamstrings and glutes telling me yesterday was too long to wait between hill sprints. Otherwise, in a pretty good overall state of being. As for the workout, no need to reinvent the wheel this week, simple and meaningful.
Up = Indirect route to the track at a 8:22 average clip. One lap of striding the straights and walking the turns.
400 (one lap) @ 6:22 average pace.
800 (two laps) @ 6:21 average pace.
1200 (three laps) @ 6:22 average pace. Little cautious.
1200 (three laps) @ 6:18 average pace. Starting to transition from 10K to 5K effort.
1400 (3.5 laps) @ 6:17 average pace. Lost count of laps, so "split the difference" and went another 200. Was over.
Better than good...damn, good. Ran in inside lanes (3-1, mostly 2). Flipped directions after 800 and 1200s. Jog one lap recovery after each. Form and posture solid all the way. Breathing spot on to desired effort. Tired, sore muscles not a factor. Only thing missing is that gone-for-good crisp 50-year old turnover as 55 approaches. Misery index of 144 should have hit my pace by about 0:10-0:12 seconds, so would estimate nearing, or right at, 80% shape.
Down = Shuffle back to the house. 1.74 miles at 8:48 average pace.