Notes
Temp 26, DP -1.5. Met under Whitehurst, and did 4 laps of a route between Jack's Boathouse and the Swedish Embassy. Kinda fun. Soloed this one for the most part, focusing on holding "comfortably hard" rather than blasting it.
Guestimated 3 miles each for warm-up/cooldown, and 5.35 for 4 laps (George said each lap was around 1.35 miles), took a split each lap. After the third lap I cut the turn a bit short at Jacks (before the post); George called me on it, so I circled back, which added a bit of time to the 4th lap (I actually picked it up a bit on the last lap). Supposedly 6:56 pace for 5.3 miles.
One puff Foradil in the morning. Cold and stiff to get started, but really liked the weather. This workout was a lot more fun than the track.