Notes
Temp 80 (83) Wind 3 mph. Humidity 88% Dew Point 75°. (Pushing 90 when done)
Long Run. CBEM-3 & Brian J. Out and back on the trail, re-hydrate at base, change into trainers, and hit drill and strider set. Total warm-up 4.80 miles.
Workout #1 is 30:00 minutes at 3/4s effort. Special attention again to dicipline start, so hit some hills first couple of miles. Splits of 7:24 / 7:16 / 7:11 / 7:09 / 1:00 (7:05). Perfection.
Change into flats for Workout #2. 5 x 1:00 minute @ 5K/10K effort w/ 1:00 minute jog intervals. Pace splits 6:36 / 6:19 / 6:14 / 6:03 / 6:15. Would have looked better, but had three turns in the last one.
Back into Asics for 2.17 mile cool down in 20:01. Topped the morning with some great convo under the shelter.