Notes
Temp 40 (36) Wind 6 mph.
Short Hill Repeats / Tempo at 75%. Third time is a charm. Have scheduled this workout outdoors twice in the past but have been unable to do it due to crappy weather. Right foot is not 100%, but is much, much better. Finally figured out how to tape it so that the rubbing does not annoy me. Head is drowsy, but legs feel recovered, strong, and ready to get at things. Cooler than the thermometer indicates, but otherwise ideal early morning training weather.
Up = 1.68 miles at 7:45 average pace.
6 x 10-12 Second Hill Repeats with 2:00 minute brisk walk intervals.
Over to the track = 1.87 hilly miles at 7:40 average pace.
20:00 Minutes at 3/4s Effort on the track. Battle to watch the cardio and check things down as legs kept wanting to take off on me. Did not do that great of a job of it. Ended up closer to HM / 15K effort for last 6:00 - 7:00 minutes.
Splits 6:44 / 6:44 / 6:32 (6:37) going 2.99 miles. Flipped directions half way. Lower back started to tire early on, so will need to address that. Lots of track laps scheduled over next several weeks, so also better figure out quick how to make those turns without extending so much energy.
Down = 2.08 miles at 7:49 average pace. Relaxed with no urgency. Two pennies. Not much, but not a zero. Good, solid, honest day's work.