Notes
Intent was 2x4 mi with 4 min recovery jog between. Started into solid wind so pace was closer to 8 than 7:50 and I was fighting more than I wanted the ab started creeping in and figured I'd have to bail ....paused for 20 sec after 3 miles then right after a cyclist fell in front of me and I paused again to check on her.... Those breaks were enough for it to and finish the last mile of the set.... 4 min recovery back into the wind briefly then tailwind. The wind change made it easier but by then I was babying the ab so still just under 8. Started to feel better and pick up a bit for the 4 the mile do added a 5th. Not a perfect workout but ok in the end