AM - Workout. Mixed paces with 3 x mile @ threshold (1:00 rest), 3 x 3:00 @ 5k (3:00 rest), 4 x 300m hills @ mile effort (300m jog rest).
It has cooled off a few degrees, and it's making all the difference. 76°F air / 76° dew point vs. 82/78 feels pretty good. It also rained some during the workout which furthered the cooling effect.
5:23, 5:17, 5:14 for the timed portions. Everything else by feel. I think I was right around 5:00, maybe a little under, on the 3:00 fartleks. I initially wrote this portion as 3 x 1k but switched to the fartlek so that I didn't get so caught up with pace. Experience from last year says 5k pace on the levee early in the morning suffers, so I wanted to relieve the pressure of following pace and go by effort.
PM - 4 recovery, no watch.
| 