Notes
Temp 62 Winds Calm. Humidity 97%.
Hill Sprints and Tempo Run. Late afternoon 5K four days away. Objectives this weekend are to (1) maintain something close to HM training volume, and (2) stay sharp without sabotaging chance for respectable race time.
Up = 2.73 miles at 7:44 average pace. Ad-libbing my route and took a few more minutes than planned.
4 x 12 second hill repeats with 2:00 minute walk intervals.
Tempo Run. Traditional 20:00 minutes at 15K effort. Flat / rolling loop through City Park. Goal was to find quick comfortable rhythm as soon as possible and ride it out for even splits. Actual splits = 6:23 / 6:30 / 6:27 / 0:40 (6:30). Legs hot from hill repeats, so out couple clicks fast before getting under control. Pacing fine, but not pleased that effort did not feel as even. Felt like I was approaching 10K effort around 13:00-15:00 minutes and backed off some. Not a good "tempo" run.
Down = 2.58 miles at 7:51 average pace. Dime and nine pennies.