Notes
Temp 27 (27) Winds Calm.
Sunday Workout. Back outdoors, but CBEM originals continue to have problems keeping ourselves in working order at the same time. Meet up with Coach Smith at City Park this week.
Total warm-up of 5.55 miles. 2.53 miles jogging, then break for hill sprints, drills, and striders. Finish with another 1.35 miles of jogging.
Workout is 40:00 minutes at MP Effort (75%-80%) over lots of hills. Agree to keep things in check at 7:30-7:15 pace. Out a little quick near 7:00 flat, but pull back on first incline and relax until average drops to 7:15. Kept it right there and rolled. Felt amazing. Strong, relaxed, efficient, and smooth all the way through.
Short cool-down of 1.16 miles as was nearing limit for the day. Had warmed up about 10° before we were done. Quarter and three pennies.