Notes
Temp 60 Wind 9 mph. Humidity 88% Dew Point 57°.
Long Run with Stuff. Light rain most of the way. Not enough to soak through or to send me to the TM. Glad to have gone out. Got in some quality work. Start with a jog to the park. Hit 6 x hill sprints, then another 12:00 minutes of drills and strides.
Primary workout is 3 x 9:00 minutes at AT with 3:00 minute jog intervals. First 9:00 on flat rolling at 7:29 average pace. Second 9:00 on hills of Oak and The Orchards at 7:37 average pace. Last 9:00 mostly on track at 7:18 average pace. Felt strong. Running smoothly allowed me to focus on and absolutely nail the cardio component of workout.
Finished up morning with about 5+ miles of easy jogging. Two quarters, a nickel, and two pennies.