Notes
Temp 36 (32) Wind 5 mph.
Alternating Tempo Run. Cool, but near perfect conditions for training. ATR #2. Upping the ante this morning: (1) less recovery time after long run, and (2) taking on the hills in The Orchards and Williams Addition.
Up = 4000m with two surges and some chit-chat with Paul S. Reset watch, cleared snot, and hit it.
1000m @ MP (Averaged 6:48). Two laps on the track to lock in form.
2000m @ 15K/10K (Averaged 6:30).
1000m @ MP (Averaged 7:09). Soft, but climbed hill on Broadridge in the middle.
2000m @ 15K/10K (Averaged 6:21). Dang, was thinking I could have pushed it more and still been OK.
1000m @ MP (Averaged 6:58).
Down = 3000+ to get back to front door. Average pace = 7:39.
Very pleased with numbers. Running by feel and concerned in spots that effort was soft, but obviously not the case. Time to move forward. More benefits to stretch this out rather than increase the intensity, so that's the next step.