Notes
Temp 39 Wind 3 mph.
Long Run. Chilly morning, but perfect for training. CBEM originals only. Brisk four-plus out and back starting around 8:00 flat and ending at 7:10. Extended drill and strider set.
Workout is 30:00 minutes at 3/4s effort. First third XC, middle third on rolling hills, then finishing on flat roads. Come off the grass averaging 6:42 pace. Check Garmin about 7:00 minutes into the hills and averaging 6:38 pace. Begin to question "honest" 3/4s effort, so relax and ease off the gas...finish at 6:36 pace. Everything working for me today. Stride was on auto-glide. Felt very little physical effort. Garmin battery low, so no time alerts. Ended up running an extra minute.
Put on the new 0mm drop Hattori LCs for the cooldown. Settled into them after about 3/4s a mile. Know it when the pavement switches from asphalt to concrete. 2.30 miles down in 19:21. Solid day's work. A dime just a few minutes after rolling out of the car.