Notes
Temp 62 Wind 17 mph. Gust to 24 mph.
Interval Workout. 5 x 4 minutes @ 5K/10K Effort with 3 minute jog recoveries. Upping the challenge today. Still dark out. No soft track, running on concrete streets. Not flat, running on rolling terrain. Wind gusting over 20 mph...can't take any credit for setting that one up.
#1 -- 0.63 (6:24)
#2 -- 0.63 (6:21)
Miscalculated about where I would finish on the first one and let up last few meters. #2 about the same, so figured 5K/10K Effort was about 6:2X this morning.
#3 -- 0.66 (6:10)
#4 -- 0.65 (6:10)
#5 -- 0.64 (6:19)
Knew last three would be little more difficult due to having to hit the uphill section of the loop where the wind would be in face twice on each repetition. Got locked in and knocked out solid #3. About the same on #4 except lost focus for a few seconds after cresting hill first time through. Better effort than numbers on #5. Truck turned corner too fast and threw me off my line on first turn. Lost stride and didn't get it back until after second turn.
Overall a 6:14 pace for 3.21 miles. Factor in darkness, terrain, and wind...got to be pleased with execution. Physically felt pretty strong. Mentally better on last three. Noticed cardio in last minute of #3 and #4, then again last two minutes of #5. Noticed it, but was always under control and never felt like I couldn't kick at any time.