Notes
hot, fill in later.
I decided that I would not slow it down and just keep it under 9 minute pace just to see how much effort it would be. It was 96 out and with the humidity, the heat index was 103. Just as expected the first couple miles were cake, but then it started to get hard. Just look at my HR because that pretty much tells the whole story. That last mile at 8:12 pace was close to race effort! That's pretty crazy. One thing good about this, is that my legs have a relatively easy day while my heart has a hard tempo work out.
After this run I once again recalculated everyone's times with a separate temperature factor. This way if its in the 90s on the day of the relay, we can adjust everyone's times.