Notes
Temp 55 Wind 2 mph.
Ideal conditions for CBEM Long Run. Cool, little breeze, warmed to about 70 by the time we were done. Runners, runners everywhere! Started with an Up of 4.84 miles in 41:49. Included drills and striders. Changed into trainers.
Split for workouts. I'm going 1 x 15:00 minutes @ MP and 2 x 15:00 minutes at HM effort. Both with 3:00 minute jog intervals. Changing into lighter weight trainers for last two.
#1 -- 6:52 / 7:01 / 1:07 (6:50). Out fast, so basically doing all three @ HM. #2 -- 6:43 / 6:46 / 1:31 (6:40). Felt aerobic. #3 -- 6:37 / 6:29 / 1:54 (6:24). Eased off the gas a touch after 5:00 minutes, relaxed, and pace dropped. Average paces for three -- 6:57 / 6:45 / 6:33.
Partner dominates his 1200s. Pack Leader won HF 5K w/ 17:13 last year. An old man may take home the Corning Cup in 2011.
Back together for the Down. 3.03 miles in 27:47.