Notes
Temp 76, DP 73, wind of 10 MPH from NE.
Went to Hains Point, and did fartlek warm-up of 3:00, 4x30, then (after a lot of water) did 5 times 4 minutes with 3 minutes jog. Pace ranged from 6:46-6:28 for the repeats. Felt a little better than last week; GCT balance was strong to the right first, and then I corrected. Left leg a bit weak at first.
Took full rest and then did 6x30 seconds on, 30 seconds off, with the goal of the 30 seconds feeling like extended strides. I suspect these were a bit faster than 6:15 pace - this Garmin definitely seems to cheat me on distance.
Breathing was good - Advair 250/50 and Qvar.
Breakfast was rice, hemp powder, smores and vanilla GUs, and a margarita shot blok. GI problems before workout, including cramping. Good for workout.
Wore arm-coolers.
After, did four sets of the Gambetta circuit - 10 air squats,5 lunges, 20 quick steps, and 10 squat jumps.