Notes
Temp 57 Winds Calm. Humidity 92% Dew Point 55°.
Alternating Tempo Run. A bit deceptively cool with high humidity and dew point; but otherwise fine for a mid-summer morning. Recovery at a less than desirable level; about 1/3 due to training and 2/3 due to life stuff. Some general leg fatigue, but no specific dings or hot spots. Nothing outside the norm for a base phase.
Up = 2.59 miles at 7:54 average pace. Two surges.
11K Alternating Tempo Run = 7K at 15K/10K Effort and 4K at MP Effort:
2K = 6:20 average pace.
2K = 6:21 average pace.
3K = 6:29 average pace.
1Ks = 6:53 / 7:09 / 7:09 / 7:23.
Total = 6.82 miles at 6:41 average pace.
Ran the whole workout on feel and did not look at watch. 2Ks started to feel too much like 10K effort too early in workout...and they probably were looking at data. Was so busy trying to prep myself for next 15K/10K effort that I kept catching myself slacking on 1Ks. Finally found perfect LASS early in last 3K. Felt like slow motion on tired legs, but segment was dead solid spot on.
Overall, give it a "good", not "great". Had to dig mentally. First two 2Ks were about 5-10 seconds too fast and three of the 1Ks were +/- 5-10 seconds off. Critical assessment aside, purpose of the workout is lactic recycling and early HM specific endurance, and both those goals were accomplished.
Down = 1.94 miles at 8:32 average pace. Extra easy. Will be keeping this workout on the track for next few weeks. Still debating to do it weekly or every ten days.