Notes
Temp 42 Wind 2 mph. Warmed to low 50s, wind picked up to 12 mph.
Long Run. CBEM joined by Taylor V. today. 5.15 mile warm-up in 48:04 with drills and striders. Legs have some pop during drills, even with heavy volume for the week. Will find out soon how long that's going to last today.
Change into flats for workout. Will do 3:00 minute jog intervals between each tempo session. Start with 2.0 Miles @ 3/4s Effort: Outside loop to hit some hills. Close attention not to let pace drift faster than 7:00ish. (7:08 / 6:55).
Two x 1.0 Mile at HM-15K Effort: 6:32 and 6:25. Starting to feel closer to 10K effort at the very end.
Two x 3:00 Minutes On / 3:00 Minutes Off @ 10K-5K Effort: 0.49 (6:12) and 0.48 (6:16). Legs starting to get heavy.
End the day with a 3.12 mile cool-down. 30:04 minutes. Good stuff today. Another 12 cents, but Hammer hits 27 cents to win the day.