Notes
Temp 26 (22) Wind 3 mph.
Intervals. Brutal night. Too hot, too cold, stiff achy back, sore shoulder...old man stuff = less than five hours of actual sleep. Been here before and got through it all anyways.
Up = 2.54 miles at 8:18 average pace. Over to the track, then three laps which included four surges.
Workout = 4 x 12XX (three laps) with 4XX (one lap) jog interval. Will go as fast as I can without causing further damage to my lower back. Really no need to be under 10K effort even if 100%. Average paces on interval splits = 6:39 / 6:27 / 6:24 / 6:27. Think the minor fall off on last one due more to having flipped directions than anything else. Rough all the way and had to focus hard to hold things together. Foot strikes felt flat and heavy. Stayed on task and the numbers came out fine in the end.
Down = 1.78 miles at 9:10 average pace. Very easy, straight back to the house.