Notes
Temp 41 (WC 34) Wind 13 mph.
Plan is 13ish Long Run. Mile 7 @ no slower than McMillan HM Pace (8:35), mile 9 @ Tempo Effort, and mile 11 faster than whatever mile 7 was. Getting late start after waiting out the rain. Not happy when things mess with my routine. Also having to dodge church traffic. Warm enough for shorts and light gear.
Little fast on first six. Sub 8:30 average pace. Mile 7 is in City Park. Mostly flat with a couple small rolling hills. Hit target with a 6:34. Ave HR 174. Jog mile 8 in 8:21.
Don't really give myself a fair chance on mile 9. First 0.65 is all uphill. Its and "effort" mile, not a "pace" mile, so no big deal. Ave HR 170, which is high-end limit. Able to run it in 7:15. Jog mile 10 in 8:27.
On the track for mile 11. Mile is little over 3.5 laps in lane 8. By chance sets up for 4x into the wind. All mental. Run a 6:19. Ave HR 176. Excellent.
Good workout. Hard. I'm tired. Will do light squats, lunges and some plyo later in the afternoon.