Notes
At Mint; incline was 2.0% except where noted.
Workout was planned to be 2x3.75 at tempo, with .25 jogging recovery (so, ~25 minutes on, 2 off). Tempo being 6:31 pace, recovery being 9:40 pace (remembering that treadmill is faster than outside). Ended up being 3.75, .25 recovery, and then 2 miles more.
Became clear that the workout wasn't in the cards today. I swapped the second one to 2x2 miles, and then ended up skipping the final 2 miles altogether, after I started hitting race effort, and my HR spiked to 185 (way above tempo HR). I'm wondering why this was so hard, when I did the same pace for 6 miles straight on the same treadmill last week. A few good reasons, though, including that I may still be a bit sick, the humidity was up, I'm not recovered from Tuesday's workout, and I wore heavy trainers instead of my Kinvaras.. Still a solid training effort -- near 40 minutes at that pace with only a short break can't have hurt my fitness.
Warm-up fartlek was.1 on, .2 off; on was 9.0, 9.3, 9.5, 9.8, 10.0, 10.3, 10.5, 10.8, 2x11.0; off was 6.6.
Right lower calf was tender and weak at first, but fine by the time I started speedwork. Dew point was 65