LM warmup (10 reps), 10.01 miles in 1:19:54, 7:59/mi, HR 162, w/ 3 mile warmup, 2 x Drills, 4 x Strides, 2 x 15 min Tempo w/ 4 minute rest (6:59/mi avg both sections, both rolling with overall uphill), 2+ mile cooldown, PU/SU/Leg ladder (7/7/4) & stretching. Sunny and way too hot (78F in the shade). Legs felt tired and a bit jello like on the warmup and by the time I hit the drills, I was already feeling dehydrated. Put back some water and tried to stick to the shade during the tempo sections with mixed success. Actually not 15 uninterrupted minutes....wound up taking a couple of 5-6 second breaks during each just for survival. HR was in the 180+ range which is usually hard to get to for anything other than very short intervals. The cooldown was just as brutal...definitely dehydrated by now and reduced to taking walk breaks with the HR at a 9 min/mi pace in the 165-170 range....ouch. Cut it short by about a mile. Hot weather is definitely my kryptonite. I really hope WR50 is on a cloudy and cool day!
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