Notes
Temp 62 Wind 17 mph.
AT Tempo Intervals. Stayed in the neighborhood and dressed for rain that never came. Felt like summer and had to drop a layer before starting workout. Up = 2.08 miles at 8:33 average pace. Two hills and four short surges.
Workout is 3 x 12:00 minutes at AT with 3:00 minute jog intervals. Spent several hours yesterday afternoon on a "granddaughter project" that wiped out my lower back. Keeping the AT intervals shorter this morning to avoid damage below the waist from back fatigue. Will get a nice mix; rectangular blocks in my neighborhood will result in long stretches of headwind and tailwind. First and last ran on flat / rolling loop. Middle one on hilly loop.
Average Split Paces = 7:28 / 8:20 / 7:19 / 8:29 / 7:21. Doubt execution could have been any better. Strong and in control every second and did not have to focus on holding things together at the end. Have noticed strength endurance slowly returning over last 7 to 10 days, and it was there all the way this morning.
Down = 1.89 miles at 8:38 average pace.