Notes
Temp 60 Winds Calm Humidity 92% Dew Point 58°.
AT Tempo Intervals. Muggy 60° with some haze in the air. Test two of five this morning. Walk for 12:00 minutes before jogging 1.64 miles at 8:39 pace to get to the track. It's closed. Looks like they are starting resurfacing project, so it will be out of commission for a while. Was wanting sure footing for first try at tempo, but not going to happen. All just running, so play the hand dealt. Will run The Orchards. Streets are rolling / hilly, but well lit.
3:00 minutes @ 7:22
3:00 minute jog interval
9:00 minutes @ 7:23
3:00 minute jog interval
9:00 minutes @ 7:07
Went ahead a let legs roll some on the last one. Got a lot of use out of all that recent hip flexor and glute strength work. No ankle issues, so will see how things respond and recover, then look to take next step in a couple of days.
Jog 1.77 miles at 8:29 pace back to the neighborhood. Relaxed and good form with some fatigue in the legs. Taking advantage of elevated HR after tempo to get some bonus cardio time. Walk another 12:00 minutes before post-run stretch out.