Notes
Starting temp 57, DP 50, ended at temp 66, DP 52. Did the 4-3-2-1 workout, out to Haines Point and back. Intervals all went well - the 4 mile was a bit hard because I had a headwind; the others all felt good.
Took a gel after the 4 mile - 3 went well, but then I had a stomach cramp and had to hit the bathroom during the recovery jog after the 3. Doubled back to the FDR memorial, which meant that I started my 2 mile at a different location, and then did the 1 mile on the towpath.
Splits were:
4 mile: 28:01 (7:03, 6:59, 6:58, 7:01) - 8:47 jog
3 mile: 20:50 (7:03, 6:54, 6:53) - 7:57 jog plus bathroom break
2 mile: 13:52 (6:56, 6:56) - 8:32 jog
1 mile: 6:55
The final mile was a bit slower than I expected, but I think that was also the bright sun starting to bake me and the fact that I didn't feel like pushing it.
Did feel a bit tired throughout the run, but not horrible or fried. And legs feel solid and strong.
One puff Foradil in morning, Used water bottle throughout run.