Notes
Temp 29 (29) Winds Calm.
Alternating Tempo Run. Haven't done this since before Christmas. Expecting to be rusty, so will extend it out and slow it down a tick. Will run all on feel, alternate between MP and 15K with first two thirds of the workout on the track, then finishing on hills.
Up = 2.28 miles at 7:55 average pace.
0.60 @ MP = 7:12 average pace.
1.20 @ 15K = 6:39 average pace.
0.60 @ MP = 7:01 average pace.
1.20 @ 15K = 6:31 average pace.
0.60 @ MP = 7:09 average pace. One last lap on the track, then out the gates and onto the roads.
1.20 @ 15K = 6:32 average pace. West Lane, Oak Street, City Park to HP.
0.60 @ MP = 7:08 average pace. Mostly uphill to Armory and back to City Park.
Pretty damn solid. During warm-up could tell upper leg muscles were still tired from Sunday, so focused during tempo on efficiency to keep from beating myself up. It worked.
Short Down = 1.59 miles at 8:07 average pace. Women folk out in masses again. Slim pickings, just a penny.