Notes
66 deg / 81% H / 60 dew pt
1st workout in 3 mos
4 x 1/2 mi @VO2Max (7:56, 7:52, 7:49, 7:43 = 7:50 avg or 7:36 adj/heat), 3 x 1/4 mi (7:29, 7:34, 7:48 = 7:37 avg or 7:23 adj/heat) = 7:45 avg pace or 7:31 pace adj/heat.
First workout I have run in 3 months & ran this better than I expected yet I still hurt. Able to descend the 1/2 mi segments. The weather really helped. Ran the first 1/2 mi starting fr Allen Tate ran around Ashley left on Sharon past Sharon View (very hard to settle into a pace). Ran 1/4 mi running up Sharon left into near Church entrance around down far entrance & left on Sharon for 50m. Jogged to top of Sharon, ran #2 1/2 mi down right on Rutherford left on Sulkirk to end (rhythm felt much better & used my core). Jogged back to top, ran #2 1/4 mi down Sharon right into Church near entrance (felt terrible on this & concerned if I could make this set). Jogged to back of lower lot, ran #3 1/2 mi out lower lot left & right down far entrance right on Sharon to hotel (purposely controlled pace, really focused on staying in rhythm & quick cadence & ran this marginally faster vs #2 despite feeling more tired), jogged back to Sharon View, ran #3 1/4 mi down Sharon past hotel towards Fairview (felt slower, it was slower, ran it at the same pace as the 1/2 mi & felt like I ran out of gas). Jogged behind Harpers to MacDonalds on Fairview, & ran #4 1/2 mi up Fairview left on Sharon past mall to Morrison (focused exclusively on maintaining form & thus felt stronger than expected).
# Time Dist Pace
1 03:58.6 0.5 0:07:56
2 01:55.2 0.26 0:07:29
3 03:57.0 0.5 0:07:52
4 01:57.0 0.26 0:07:34
5 03:58.9 0.51 0:07:49
6 02:00.1 0.26 0:07:48
7 03:53.9 0.51 0:07:43
Tot 21:40.6 2.8 0:07:45