Notes
Broken progressive tempo. Goal 2 miles 1@5:40, 1@5:30, 5min easy, 1@5:30, 1@5:20.
Started home from work but decided it would be better to use the west river road this time, it meanders a bit more. First half slightly up hill, second half slightly down hill. After a few miles did some drills and strides and got ready to go. I landed on this workout with about 10 minutes left of work. Definitely one of those on the fly ideas. Trying to keep the intensity under control till my first down week.
The workout went well. A little jumpy on that second mile of the first set, but practically spot on for everything else. Finished up over the ford bridge to the lock and dam to do some hill sprints, then finished up. Felt really good on the last two miles, but then again, they were both down hill, that probably made it a bit easier.
Stretch and lifting after.