Notes
6 mile w/u+ 14 miles alt. 5:15 and 5:50+2 mile c/d. Last big one for the cycle! An absolute downpour during the warm-up miles but at least there wasn't stifling humidity and heat. Did a loop through cherry street and made a pit stop at the track to use the bathroom before starting the quality portion. The rain let up almost as soon as i started. I did the alternating miles on the road around the New U, just like last time I had a big LR in the pouring rain. roughly 800m around, slight dip on one side and a steady headwind on the mostly downhill side opposite to that. Bang on the paces, and then some. I think the 6th rep was the only one where I made up a deficit near the end. Otherwise, the paces flowed well, not without some effort, but I certainly wasnt overreaching to do what I did. 5:11.2 (5:51) 5:14.1 (5:49) 5:14.1 (5:49) 5:12.0 (5:50) 5:14.5 (5:50) 5:11.5 (5:51) 5:08.1 (5:49). Took my Huma Gel mixture about every 3-3.5 miles, no tummy troubles. With only a few flush out efforts left, the hay is for all intents and purposes in the barn, nothing left to do but to recover and get ready to run a great race!