Notes
Temp 64 Wind 7 mph.
Track Intervals. Summertime in November. Mild HS soreness and general muscle fatigue lingering from weekend heavy lift. Additional drama as stubbed toe in dark last night, stumbled, and hit outside of left knee and inside of left heel on door facings. Small knots and dime size bruises on both. More concerned with heel last night, but this morning, knee stiffness is more of issue. Warm up with jog to the track with three surges at 8:15 average pace. Prime with three strides while walking the turns for recovery.
Today is peek day in the progression of current 5K training cycle. Climbing the ladder for interval format.
Rep Distance @ Average Pace (Jog Interval Distance):
400 @ 6:22 (200)
800 @ 6:23 (200)
1200 @ 6:21 (400)
1600 @ 6:27 (400)
2000 @ 6:30
Good warm up and was at 5K effort from the go. Flipped directions after 1200 and immediately had issues with right turns. Had to take effort down to 10K to hold it together on two longer intervals. Cardio strong all the way through. Fresh muscles and would have had no issues finishing off with even / negative rep splits.
Three laps cool down with BM1976 reviewing weekend 8K and plans going forward. Continued easy jog back to house. Looks like one of my neighbors was handing out dollar bills in small sandwich bags with Halloween sticker seals to trick or treaters last night. Apparently, some kid would have preferred candy as they left their dollar bill on the ground for me. More cash into the Dogwood Cup.