Notes
Temp 76 (76) Wind 4 mph. Humidity 90% Dew Point 72.
Long Run. CBEM with Brian J. Get it going with a south out-and-back on the trail. Nice drill and strider set back at base while re-hydrating. Change into flats just prior to 3/4s effort run. 4.75 miles in 41:28.
40:00 at 3/4s effort heads out north on the trail, then over to run the Lynnwood 5K course. Big hill in mile four, but will get to finish up coming down. Splits 7:30 / 7:18 / 7:22 / 7:16 / 6:58 / 6:05 (6:49). Went long getting back into church parking lot. 5.89 miles in 41:29. Felt pretty doggone good.
Cool down jog back to base. 2.82 miles in 23:20. Solid workout to end solid week of training. Feeling back on track and headed back in right direction for November HM.