Notes
Temp 26, DP 18. Hills was cancelled, so I drove to the Whitehurst and did 10 intervals between boathouse and Wisconsin (about 660m). Intervals ranged from 2:50-2:30 in duration; jogged 2:00 recovery.
Interval times were: 2:48, 2:42, 2:41, 2:41, 2:39, 2:35, 2:36, 2:35, 2:36, 2:29. HR peaked at 177, which was consistent with me running these controlled (opted for more reps and less recovery in exchange for a slightly slower pace, focusing on good form and relaxation.
As always under the Whitehurst, I have to estimate distance run. Estimated 3 miles each for the warm-up (26 min) and cooldown (27 min). Estimated 5 miles for the 10 intervals+9 recovery jogs - seems fair.