Notes
Temp 59 Winds Calm. Humidity 90%.
Tempo Intervals. Nice training day. Humid, but cool temps and full moon has the ground lit up. Having to be cautious today. Long story...work, rickety swivel chair, and groin. Think I have it calmed down enough to function.
Warm-Up = 2.61 miles at 8:04 average pace with two surges. Plan was to run the last three minutes at MP. Miscounted time alerts, looked down, and was already at 21:00 minutes. Whatever.
Tempo Intervals = 3 x 12:00 Minutes @ HM with 3:00 Minute Jog Intervals (Honest, but not necessarily MP).
12:00 @ 6:34 average pace. Started with 3:00 minutes downhill, then through parking lot, up short incline, and onto the track for finish. Good start.
3:00 @ 7:21 average pace.
12:00 @ 6:27 average pace. Good overall execution, but do not need to be a step faster than this on last one.
3:00 @ 8:02 average pace. Shuffle while switching directions on track.
12:00 @ 6:29 average pace. Settled into LASS before finishing first lap. Relaxed below the neck with hard focus on holding form together to prevent any irritation of dings. Right where it needed to be and more solid execution.
Overall a 9.9 out of 10.0. Sunday-tired legs make this a challenge, but current fitness makes it manageable without feeling like a beat down.
Down = 2.02 miles at 8:35 average pace. Looking forward to a couple of easy days to freshen up.