LM warmup, 10.10 miles in 1:19:06, 7:50/mi, HR 160, w/ 2 mile warmup, 6 x Strides, 2 x Drills, 4 x 1 mile repeats w/ 3 min rest, 3 x 1 min on/off repeats, 2+ mile cooldown, core workout & stretching. Rainy and cool (38F). Warmup was slow, strides & drills felt good, but motivation was nearly non-existent. Mile repeats in 6:38, 6:51, 7:13, and 6:20, with the first three uphill and the last a mix of up and downhill. 3 x 1 min on/off felt good.....short enough that breathing didn't become an issue and fast because they were either on the flats or downhill (5:25/mi, 4:59/mi, and 4:57/mi paces). Cooldown was necessarily slow.
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