Notes
Temp 30 (22) Wind 9 mph.
Hour Continuous Run with Tempo. Been doing this workout on the track, but staying in the neighborhood this morning for too many reasons to type (primarily because it is dark and fear some wet spots in the roads may be ice). Running in a 20/24/16 format. Mapped out a 1.8X mile figure 8ish loop that will give me +/- 170 ft. of elevation changes on each go around.
Start with 2.50 miles in 20:00 minutes for 8:00 average pace. Tempo 3.53 miles in 24:00 minutes for 6:48 average pace. Plugging elevation profile into runworks calculator, equates to 6:35 average pace on flat course. Finish with 1.94 miles in 16:00 minutes for 8:14 average pace. Stayed on the flatter roads fo cool-down.
Maybe last run in sub-32° for the winter?