Notes
Good run on another lovely day. Plan called for 2 miles w/u then 5 x 1k at 10k pace with 2 minute rests, then 5 x 200 m. at 5k pace with 1 minute rest, then 2 mile cool down. Distance was far enough I was able to get the pacing right (8:15-8:20) for the 1 k sections. I walked half then jogged the rest portions. I couldn't program the one minute 5k segments unless I started over so I just included them in the cool down as strides. Pace was too fast during strides except the last one. Still, it was a fun workout and I felt good doing them. Glutes and hamstrings are tight and a bit sore, but not excessively. Legs were very tired in the last mile or so of recovery but my pace was good. 262' elev. gain, 320' loss.