Notes
Temp 59 Wind 6 mph.
AT Tempo Intervals (Track). Warm up jog straight to track. One lap of surge/strides on the straights with walk recoveries on the turns to prime.
Workout is 4 x 5 laps in middle/outside lanes with cut-down (400/300/200) jog intervals. Flipped directions after each AT rep. AT Splits = (1) 10:20 @ 7:44 average pace, (2) 10:21 @ 7:33 average pace., (3) 10:06 @ 7:28 average pace, and (4) 10:35 @ 7:28 average pace.
Easy jog straight back to house. Two pennies.