Temp and DP 72, wind from NE at 7 MPH; pollen of 8.5.
Did 2x3200, aiming for the effort I'd normally hit for a straight 4 mile tempo. Split 12:46 (6:28/6:18) and then 12:40 (6:21/6:19). 5:35 recovery in between (had to group up)
Felt very good and controlled - worked with a pack including Damien, David M, Sarah, Bradford, Larry, and perhaps some others. 95 second laps felt very relaxed.
Breathing was good - Advair 250/50, Qvar, and two puffs of rescue before start.
Breakfast was rice, hemp powder, smores and lemonade Gus, and berry stroopwafel - sat well.