Notes
Temp 70 Wind 8 mph. Humidity 76% Dew Point 62°.
Long Run with (Big Boy) Stuff. Base at high school. Jog for about 20:00 minutes and stop at Russell Street hill for 5 x hill sprints. Another 13:00 minutes back to the high school at 7:55 average pace. Change shoes, hydrate, and head out for the workout.
1) About 35:00 minutes of AT running. Loop the park, come back to Jax Blvd, hit a hilly route to the track, and finish with two laps to transition my legs from road to track. Was averaging 7:16 pace at 5:00 minutes. Averaging 7:17 after 15:00 minutes. Hit the track at a 7:16 average pace and finished with an overall 7:14 average. Even start to finish. Jog a 400 recovery interval before heading into the faster reps. One lap = 400 and using lanes six an seven.
2) 1200 @ 6:34 average pace with a 400 jog.
3) 800 @ 6:29 average pace with a 400 jog.
4) 400 @ 6:13 average pace with a 200 jog.
5) 200 @ 5:56 average pace.
Cool down jog back to the high school. 1.55 miles at 8:34 average pace. Quarter, three dimes, two nickels, and thirteen pennies.