Notes
Temp 69 Wind 6 mph. Humidity 79% Dew Point 62°.
20/40/20 AT Run. Temps 5-10 degrees higher than forecast, but catch a bit of a break in the humidity. Today was originally scheduled for start of 50s; however, CBEM co-founder reminded me that recovery from 16 is different than recovery from 13-14...might want to buffer it some before moving on. Probably get booted out of Run Cape Mo Group from following a suggestion from experienced and accomplished runner, but will take that chance. 50s will have to wait until Friday to start.
Up = 2.51 miles at 7:59 average pace. Two surges.
AT = 40:00 Mixed at 7:07 average pace.
0:00 - 11:04: Track at 7:05 average pace.
11:05 - 30:34: Hills at 7:09 average pace.
30:35 - 40:00: Flat/Rolling at 7:06 average pace.
Strong and relaxed for first 30:00. Not pushing anything. Some trouble adjusting back to flat/rolling after coming out of hills, then ran into a lot of pedestrian / motor vehicle / K9 traffic in park. Bumpy 5:00 - 6:00 minutes before ducking off on side trail and finishing strong and controlled. Very even effort start to finish.
Down = 2.57 miles at 7:48 average pace. Solid day of work.