Notes
Temp 52 Wind 5 mph. Cooled to 50. Wind picked up to 17 mph.
Pot Luck Day. Rained moved out a couple of hours early, but left more than enough water behind to keep me off the grass. Throw together a Plan B for the day. Not slept too good this week and recovery is behind, so looking for some quality without burying myself before Sunday Long Run.
(1) Start with 2.54 miles at 7:45 average pace over to the track. Took alternative route for a change of scenery.
(2) 20:00 Minute Tempo. On the track, starting at 3/4s effort. Form locked in today, so relaxed and read off my breathing. Absolutely humming. Average pace = 6:37 with full mile splits of 6:37 / 6:37 / 6:34. Accidently shut it down at 19:56. Noticed the wind picking up just past 15:00 minute mark.
(3) Easy jog over to City Park and the bottom of Russell Street hill. 1.86 miles at 7:48 average pace.
(4) 8 x 10-12 Second Hill Repeats. Took 2:00 minute walk intervals. Not done this for a while. More wind and feels like the temperature is dropping.
(5) Extra easy jog home. 1.43 miles at 8:11 average pace.
Good one all the way around. Lot of walkers out, but only a couple of other runners. Four pennies.