Notes
Temp 47 (42) Wind 11-15 mph.
AT Tempo Intervals / Strength Work. Some mist, some fog, some wind...easy to ignore when its nearly 50° on January 8th. Meet BobM1976 at HealthPoint to run through his initial running strength workout. Jogging, plyometric running drills, and 4 x 0:15 second hill repeats with about 2:00 minutes of walking recovery intervals.
Break off at Oak Street on way back. Head up to corner of Oak and Bast. Stop, reset watch, and begin first of 2 x 20:00 AT Tempo Intervals with 5:00 jog recovery.
First 20:00 AT @ 7:31 average pace.
Second 20:00 AT @ 7:12 average pace.
First 7:00-8:00 minutes on hilly streets, then finished on track. Started the second on track for first 13:00-14:00 minutes, then finished on hilly streets. Strong and controlled start to finish. Some physical fatigue, but cardio was on auto-pilot. Cool down by jogging rest of way (0.82 at 8:57 average pace) back to car.