Notes
Temp 41 (36) Wind 9 mph.
Long Run. CBEM back at Arena after a couple weeks away for racing. Look to be the only two fools out in this mess. Total warm-up = 5.16 miles in 44:44.
Steady rain starts as I am putting on flats for workout. Plan is for tempo reps of 15:00 / 12:00 / 9:00 / 6:00 with 3:00 jog intervals. First one on hilly loop at 3/4s effort, then back into flat park and cutting down each one thereafter to whatever feels good today.
15:00 -- Average Pace = 6:52. Feet soaked.
12:00 -- Average Pace = 6:43. Very strong.
9:00 -- Average Pace = 6:34. Lungs good, legs starting to have to work.
6:00 -- Average Pace = 6:2Xish. False start and did not reset.
Wet and cold. Put on pair of dry shoes, but not much good with wet socks. Miserable durning cool-down and drive home. 9:00 minutes / 1.14 miles. Quarter and a penny. Beats picking up cans and that position is filled.