Notes
Temp 32 (WC 25) Wind 8 mph. Pushing 40 by time we were done.
Long Run (two entries to track shoe miles). Plan is 4 x 1-Mile Progressive Repeats w/ 3:00 Minute Jog Intervals. Targets are 7:00 / 6:45 / 6:30 / 6:15. Focus on dicipline in first couple to allow shot at 6:15 on #4.
Actual -- 6:54 / 6:42 / 6:27 / 6:17
First one easy. Number two felt like a tempo effort. Number three comfortably harder. Middle 800 meters of last one like a back-half race effort. Last 200 took everything to stay in control, not lose form, and keep leg turnover at same pace. Succeeded and did not get sloppy trying to hit a number.
Exactly the workout I needed to do today for current fitness level. Right number of repeats, right paces. Still a bit daunting to think about how much further I have to go, but pumped when I think about where I was 30 days ago.
Hammer finishing off his final 2-mile repeat in prep for February HM, so jog another 1.48 miles in 12:06.