Notes
Workout: 3 miles warmup, 4x60s uphill starting at 5k pace and working to faster than mile effort with jog down rest. Double rest after the uphills and then 4x60s downhills, 2 miles cooldown.
It was very warm and humid again. Since it was a travel day back to Maryland, I decided to sleep in a little because I got to bed late. There's almost no hills in Newport News. However, I found a nice gradual incline that's an overpass on a railroad track. The gradual hill was right about a 1/4 mile long. Ran the uphills starting at what felt like 5k effort. Avg pace for the 4x60s uphills were 5:04, 4:57, 4:47, and 4:43. After a double rest I ran the downhill on the other side of the overpass. Ran at an avg pace of 4:42, 4:39, 4:35, and 4:32.
Good workout even with the humidity. It was nice to get the legs to turnover.