Notes
Temp 75 Winds Calm. Humidity 98% Dew Point 74 degrees.
Long Run. With Hammer in and around Arena Park. Going to mix in 6 x 1 mile repeats with 1 minute recoveries for today's HM workout. Looking at 6:40s. Humid morning with some haze and fog hanging around. Started with 3.21 mile warm up in 26:58. Re-hydrated, some stretching and mixed in some striders off the watch.
Hit the reps at 6:43 / 6:33 / 6:25 / 6:38 / 6:29 / 6:20. Ran first five together, then did our own thing on last one. Most faster than target, but we've been hitting these in the hills and little hard to hold back on the flats.
Finished it off with 3.83 miles in 34:07. Took on the big hill on Gordonville Road just because. Solid workout. Looks like a sub-1:40:00 is doable!!?? All the water in the air is now in our gear. Everyone else who works out today should be good to go.
Home for weight workout. Targeted hamstrings. 2x20 lunges, then superset of 3x12 wide-stance squats / 2x12 leg curls / 2x12 kickbacks. Trashing now complete.