Notes
Temp 58 Winds Calm. Humidity 90% Dew Point 55°.
Longish Run with Stuff. Primary objective today is to hit some longer HM effort intervals. Basing out of Safety City at Tubman Park. Start with about 15:00 minutes of jogging at 8:31 average pace. Spend another 20:00 minutes doing some priming. 4 x hill sprints, couple of full drill sets, and two strides. One final short hill sprint back to Safety City.
Start workout with 2 x 400 (0.25) with 400 jog intervals. Getting things dialed in. Average paces = 7:34 and 7:08. Legs still have a touch of a track workout hangover. Move on into the 2400s (1.50) with 800 (0.50) jogs. Average 7:07 on first one over flat and rolling terrain along Hubble Creek. Average 6:59 on second one over hilly terrain getting from the park to the track. Some strong hill running. On the track for the last one and average 6:39. Remained strong and cardio less stressed than on hills. Averaged 7:16 for full 6.50 miles and 7:07 during the longer 2400s. Time at HM effort averaged in 6:50s.
Cool down jogging back to base. Another 2.50 miles at 8:26 average pace. Good quality time on my feet. Quarter, three dimes, seven pennies, and a Circle K Gift Card with a $5.00 balance. Total for the morning = $5.62.