Starting temp 66, DP 59, ending temp 72, DP 58.
Ran the 4-3-2-1 workout with Jenn, Brent, and also Lisa for first part. Did out and back on Hains Point. Split as:
4 miles - 27:30 (6:52/6:54/6:53/6:51 - average pace 6:53)
3 miles - 20:36 (6:55/6:54/6:47 - average pace 6:52)
2 miles - 13:43 (6:53/6:50 - average pace 6:52)
1 mile - 6:37.
Recovery was a bit long after the 4 due to bathroom breaks, but doesn't really matter that much. Felt solid for the most part. My HR was a bit high at the end, which might have just been from getting a bit dehydrated. Breathing also slightly tight for four mile. Also a bit tired going in - likely because I didn't get enough sleep on Friday night. That stuff catches up with me.
Breakfast was rice, hemp powder, cocount stroopwafel, and maple bacon and toasted marshamallow Gus. It sat well. Breathing was advair 250/50 - as noted, breathing slightly tight for the 4.
Took a tutti-frutti rocktane after the 4.