LM warmup (10 reps), 13.02 miles in 1:35:23, 7:19/mi, HR 157, w/ 3 mile warmup, 2 x Strides/Drills, 10 x 1K @ HM-to-10K pace in 3:46 (6:06/mi - down), 4:02 (6:30/mi - up), 3:59 (6:27/mi - up), 3:46 (6:05/mi - down), 3:38 (5:53/mi - down), 3:44 (6:02/mi - down), 3:55 (6:19/mi - up), 4:00 (6:28/mi - up), 4:00 (6:28/mi - up), 3:41 (5:58/mi - down), w/1 minute rest between repeats, 3 mile cooldown. 1.5 mile walk w/ dogs & stretching. Breezy but nice (50F). Legs still a bit tired and were definitely the limiter on this workout. Tried to start out closer to the HM end of things and finish closer to the 10K pace end, but difficult to tell since things weren't flat. Just trying to keep the leg moving the last few.....the 1 minute rest interval didn't give me a whole lot of time to recover between reps. But, I averaged a 6:13.6/mi pace for the repeats, between my 10K (6:04/mi) and HM (6:25/mi) paces, so I'll call it good. Shoulder felt a bit better again today, so maybe laying off the push-ups for a few days was a good idea.
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