LM warmup, 10.01 miles in 1:16:35, 7:39/mi, HR 162, w/ 2 mile warmup, 4 x 1 mile repeats (6:28, 6:01, 6:11, 6:14) w/ 3 min rest, 3 x 1 min on/1 min off (5:11, 5:21, 5:22/mi pace), 2 mile cooldown, core workout & stretching. Spent yesterday traveling from WA to VA, 1 canceled flight, 1 delayed flight, re-routed to a different airport and a long car drive turned a fairly routine flight into an 18+ hour odyssey. Today, stiff winds blowing off the river made running in certain directions tough. The first mile repeat was slower because of the winds but because also because I skipped the strides/drills. #2 was fast with the wind at my back for about 40%. #3 was mostly neutral, but #4 had about 60% into the wind (average pace for that part was 6:51/mi), 10% wind neutral and 30% with a pusher wind. All the 1 min repeats were fast and strong and into the headwinds. All in all given the 2-day sleep debt, the winds, and travel stresses, very happy with this workout. | 