LM warmup, 8.9 miles in 1:06:10, 7:25/mi, w/ 2 miles warmup, 2 x 15 min tempo intervals at 6:48/mi, 6:33/mi avg pace & 4 min break, w/2 miles cooldown, 1 mile cooldown walk w/ dogs, and stretching. Overcast and cool (61F). Not so sleepy tired today but a bit worn-out. Didn't really feel like going running, much less running tempo intervals, but a training plan is a training plan, so..... First one was supposed to be HM pace, second 10K pace. Goal was to run the 2nd one faster at the least, since the terrain around here isn't exactly flat. First one was right at current HM pace, which means I ran it a bit fast since there was a bit more uphill than downhill. Second was slower than 10K pace by 7 sec/mi, and had a touch more downhill, so faded a bit but a decent effort. Plus, the last few minutes of the 2nd interval, had some gastro issues that prevented me from pushing the pace anymore than I did....as it was the pit-stop came just in time. Tomorrow is a much needed off day.
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