Notes
finally got out for my run an hour or so after i originally planned... pretty tired from the day and not really feeling up for a workout. nicole got back from a quick run outside and told me i should probably take advantage of the nice weather. headed over to the track and saw the lights go out just as i got there... felt like poo, and the lack of lights plus group of hooligans loitering around the high jump pits pushed me over the edge... took off after a half mile of jogging on the track, considered doing the tempo on the half-mile loop around whittier, but i finally decided to get in 5-6 miles outside then do the hard stuff indoors on the treadmill.
got home and tried to transition as quickly as possible... nearly dropped my phone/headphones onto the rapidly moving treadmill and accidentally pulled the shut-off cord... got going again and completed the workout.
5mi "warm-up" outside (38:20)
4mi "tempo" inside on the treadmill (23:55) with a mostly steady HR@159/160. felt MUCH harder than the 2 x 2.5mi workout on the track two weeks ago, but i'm sure my HR was pretty much the same.
2mi cool-down (14:30) eventually getting the HR to settle down to 139/140.
just happy to get this one in... i know the rest of the week will be difficult to get any mileage in with family visiting/staying with us until monday.