LM warmup (10 reps), 14.02 miles in 1:42:30, 7:18/mi, HR 154, w/ 3 mile warmup, 4 x 10 minutes @ HM pace (target 6:19/mi, with repeat pace at 6:15/mi, 6:15/mi, 6:18/mi, 6:17/mi) w/ 4 minutes rest, 3 mile cooldown. PU/SU/LegAbduction ladder (7/7/4) & stretching. A tiring but satisfying workout. Great weather....partly sunny and ~ 52F. Schedule called for 4x10 minutes @ HM pace, which is currently around 6:25/mi, but with a GMP of 6:40, decided to see if I could hit an equivalent GHMP of 6:19/mi. All repeats were out and back segments, so no overall elevation gain or loss, but some rolling that made it challenging to keep a steady effort. The last repeat was tough...wasn't sure I was going to sneak under 6:19, but the home stretch on that one was downhill a bit, so that helped. Now to rest since Sat's long run is labeled as a "Long Hard Run". Ugh.
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