Notes
Temp 72 Winds Calm. Humidity 92% Dew Point 69%.
Long Run with Stuff. Early start with long day ahead. About 20:00 minutes of jogging at 8:48 average pace before priming with 5 x hills sprints. Have some leg fatigue and MI (141) is deceptive until moving for a few minutes.
HM Effort Intervals on the itinerary. 2000s (1.25) with 400 (0.25) jogs on mixed terrain. (1) Hit a 400 at 7:21 average pace, then a 800 at 6:59 average pace to find my spot. Got it. (2) 2400 at 6:53 average pace. Flat / rolling terrain on the park streets and hills. Didn't hear one of the alerts and ran long. (3) 2000 at 7:02 average pace, mostly uphill. Leg had a +76 elevation profile. (4) 2000 at 6:44 average pace. Started up hill on Oak, down hill on West, and finished last 1200 on track. Relaxed and rolling at the end. Overall average 7:08. HM efforts averaged 6:56. Numbers about right. Execution was "OK". Uneven in spots as I struggled with my depth perception in the dark. Wet streets with shadows didn't help either.
Another 40:00ish of cool down jogging. 4.90 miles at 8:19 average pace. Moving smooth and easy now as sun comes up. Lovin' me some Baptist folks...five dollar bill and three singles. Two quarters and three pennies for an $8.58 total morning tally.