Temp and DP 69, wind of 5 mph from SW; pollen of 8.3. Orange AQ.
The workout was 1600, 2x1200, 2x800. Since I raced on Sunday and will be racing again on Friday, I pulled back on the effort, and also swapped in two 200s near goal mile pace for the last 800. So...did 1600, 2x1200, 800, 2x200 in 6:14, 4:38, 4:33, 2:59, 41, and 40. Worked mostly with Carolyn, Dave McKenzie, Thomas, and Bradford. Also with Chris C until he had to drop. Recovery was 4:40 after the mile, and then 2:39-2:44 after the 1200s. Full recovery for 200s.
Was glad I pulled back, as legs definitely a bit tired. Happy I hit the 200s at just the right pace - was targeting 40-41.
Breathing was OK - Advair 250/50, Qvar, and 2 puffs of rescue.
Breakfast was rice, hemp powder, and birthday cake and salted watermelon GUs - sat well.