Notes
Temp 47 (42) Wind 11 mph.
20/30/20 Aerobic Run. Cool with light to steady rain. Mostly steady. Bad, but not as bad as forecast. Still a couple of sore spots and a bit achy from weekend race and mid-week lift. Made one too many trips to the crockpot last night and GI system working overtime this morning.
20:00 Minutes Up = 2.56 miles with two surges.
30:00 Minutes @ 3/4s Effort = 4.33 miles. Original plan was to run this flat / rolling. With weather conditions and physical state, wanted to avoid getting into a pace-pushing pissing contest with myself thinking that if I run faster, thirty minutes will get over quicker. Switch up to challenging hilly route from City Park to High School, over for an Orchards loop, and back to the park on Oak Street. Attempting to adjust my mental approach to spread the effort over the route. Plan worked as had good focus on holding form start to finish and was very good at keeping effort in the target zone. Splits 6:52 / 7:02 / 7:04 / 6:49 / 2:13 (6:48) for 6:56 average. Lot of climbing in the middle.
20:00 Minutes Down = 2.27 miles in 17:42. Close enough. Soaked to the bones and cold.