Notes
Temp 30 (24) Wind 5 mph.
Bridge Workout. Getting some work in on the other systems between Tuesday's intervals and Sunday's long slow distance. Took a chill day yesterday and have fresh muscles; however, woke up a little puny. Last night's supper slow to digest and also have some minor sinus pressure. Hope to feel better with some activity.
Start with about 12:00 minutes of jogging, 12:00 minutes of drills and strides, and 4 x 12-13 second hill repeats with 2:0X walk intervals.
After priming, take off for 2 x 12:00 minute AT tempo intervals with a 3:00 minute clearance jog in the middle. Average pace splits were 7:31 and 7:14. Felt strong, smooth, and relaxed all the way. Stayed on flat / rolling terrain. Only challenges were ice patches from melting snow and tree debris from gusting winds.
Easy 1.13 mile cool down jog back to the house. The 8:40 pace feeling like walking. Quarter, nickel, and a penny.