Notes
Temp 64 Wind 8 mph. Humidity 91% Dew Point 62°.
Hour Continuous Run with Tempo. 20/24/16 format. Several little adversities present a chance to add some bonus quality to what needs to be a quality workout. Physically, still a tad achy from Sunday's run. Also, ate so much yesterday (on purpose) that it feels like there is a weight strapped to my midsection. Weatherwise, some wind to deal with and very muggy with light fog in spots. As for the tempo, adding 4:00 minutes time and some roads, turns, and rolling hills in the middle. Lots of stuff to work with to hone skills on making last minute and in-race adjustments.
Up = 20:00 minutes at 8:03 average pace.
Tempo = 24:00 minutes at 6:40 average pace. 0:00-8:48 on the track (6:49) / 8:49-18:56 on roads with rolling hills (6:37) / 18:57-24:00 back on the track (6:25). Slower average pace than last week, as expected, but overall execution right at the same level.
Down = 16:00 minutes at 7:51 average pace.