Notes
Starting temp 74, DP 72; temp 78/DP 74 for workout. Not much wind
Parked on Hains Point and did the 3 minute and 4x30 second portions of the fartlek warm-up. Then did 4 x 0.5 miles at a moderately hard effort with 0.25 mile jogs (using the mile markers on Hains). Splits were 3:21, 3:26, 3:20, 3:17; recoveries between 2:30-2:40 ish. I was really good about the GCT balance, but I could feel myself starting to lose form after the fourth rep, so I took full recovery and then did a short fartlek of 6x30 seconds on, 30 seconds off.
My gait felt improved though - making good progress. Did two sets of a modified Gambetta circuit after (10 squats, 5 lunges, 5 jumps, 10 toe taps).
Breakfast was rice, hemp powder, smores and salted caramel GUs, plus an absent minded sip of kombucha. GI tract was not great for this one - multiple bathroom breaks before the workout. Perhaps the sip of kombucha? Or just that the GI tract has been a bit off anyway.
Breathing was decent - Advair 250/50, Qvar, and 1 puff of rescue.
Forgot arm-coolers and was sorry I did.