Notes
Temp 44 (WC 40) Wind 7 mph.
Long Run. Meet up w/ CBEM partner at Arena Park in partial darkness on first day of DST. Spent over three and a half hours Saturday afternoon digging and moving dirt for garden. One less hour sleep. Body is wiped out. Original plan was to do 5-6 mile repeats at 10K effort. Don't think that is wise to attempt to move at that pace on dead muscles. Alter plan to 2.0 / 2.0 / 1.5 mile repeats starting at HM effort and letting it float down to whatever. Intervals will all be 3:00 minutes.
Start together with an out-and-back. Back to base, hydrate, change into flats, and hit a couple of striders and a few drills. Total warm up 3.99 in 34:16.
We split for repeat sessions. Go 6:49 and 6:40. Keep it going through next one. 6:37 and 6:33. Wind has picked up and changed direction. Nice twist and good to get a chance to work with such an event. One minute jog after second rep, then stop and take two minutes to change back into Asics. Next mile is a 6:34 and follow it with a half mile at 6:29 m/m pace. Jog it back into base and meet up again for cool-down.
Finish with a 3.04 mile south out-and-back in 37:42. Another good day. Quality on quality starting to pile up.