Notes
Temp 39 Wind 2 mph.
Long Run. CBEM joined again by a familar face...Father Joe. Looking like the duo will become a trio again. Nice day only warming into the 50s. Total Up = 48:23. Jogging, drills, and striders. 5.28 miles.
Workout is 40:00 Minutes at FM Effort working towards HM Effort on heavy legs from Friday's hill repeats and plyo. Really looking to work my head more than below the waist. Hills the first 15:00 - 20:00. Flat finish. Splits = 7:16 / 7:10 / 6:59 / 7:02 / 6:52 / 4:41 (6:47). Overall average pace = 7:02.
Started the Down solo getting back to base. Finished with the crew after picking up a screwdriver to pry up the two quarters stuck in the pavement. Total Down = 2.36 miles in 21:48. Two dimes and two pennies to go with my quarters.