Notes
Temp 57 Winds Calm. Humidity 89% Dew Point 53 degrees.
Hill Circuit Day. Feel as fresh as I've felt all week. Warm-up jog with two surges. 20:00 minutes and 2.32 miles.
Today is the day to bump it up to six reps. Have to do it on an unfamilar hill. Business part of WIlliams Addition hill climbs 40 feet over 260 meters. This one climbs 50 feet over just under 200 meters. Recognize by second rep that this hill is a tad too steep for normal intensity. Adjust focus onto slowing to feel the resistance throughout the uphill and shorter, quicker leg whips on the downhill. Got in some good work, especially on the quads, and was able to knock out some smooth, fast, and controlled striders on an ever-so-slight incline at the bottom. Six circuits, 6.44 miles, 56:15 duration.
Cool-down of 19:38 (2.18 miles). More runners out this morning than I have seen in this town all other days combined. Three more pennies for the booty cup.