Temp 31, DP 19, wind of 12 mph from NW.
Did the 4-3-2-1 back and forth on the Capital Crescent.
First 4 miles in 27:44 (7:00/7:03/6:51/6:50 - average 6:56 pace) (headwind for first 2, tailwind for second 2);
7:29 float (headwind);
Next 3 miles in 20:34 (6:59/6:50/6:45 - average 6:51 pace) (headwind for first 1.5, tailwind for second 1.5);
7:40 float (headwind);
Next 2 miles in 13:23 (6:42/6:41 - average 6:42 pace) (tailwind);
7:35 float (headwind);
Final mile in 6:31 (tailwind).
Felt cold and sluggish at first, but really good for the workout. This felt easy, crazily enough.
Breakfast was rice, hemp powder, and vanilla and smores GUs - sat well.
Breathing was Breo and Qvar - breathing really good.
Wore ankle braces. L/R contact pretty good during workout (off for easy run). L/R averaged 48.1/51.9.
Wore tights, thick longsleeve and felt comfortable, if a bit chilly at start.