Notes
Temp 55 Wind 7 mph.
AT Tempo Intervals with a Primer. Little late getting out the door, but the benefit is more daylight and less inclined to fart around. Short jog to Tubman City Park with a couple of surges. 1.63 miles at 7:50 average pace. 6 x 12 second hill repeats with walk recoveries. Took off every two minutes. Next up was 2 x 10:00 minute AT tempo intervals: Hilly route to Jr. High at 7:11 average pace, 5:00 minute jog interval at 7:50 average pace, then last 10:00 minutes on the track at 6:39 average pace. Cool down jog back to the house. 1.68 miles at 7:51 average pace.
Easy to scoot along and still stay at AT when (a) starting with a few hill sprints, (b) interval is only 10:00 minutes and (c) you can see the ground. Damn, felt like I was a sprite 50-year old again this morning. Dime and three pennies.