3pm and 83 degrees. 2 3-mile tempo runs with a 1.4 mile recovery run between. The first tempo run was a cold start run in 20:13 (6:44s). Splits for this run were 7:15, 6:50, 6:08 [half of this mile was downhill]. Then I did a 1.4 mile recovery run in 10:48 (7:43s). Then another 3 mile tempo run, but this one was more like a speed run than a tempo run (The reason for this is that once again I was supposed to do a race today, but did not get out of work until after 1am, assuming I was able to fall immediately asleep upon getting home I would have gotten 5 hours at best, the night before I was only able to get 4.5 hours. Given these factors I bagged the race again for the 2nd weekend in a row for the same reasons - As an aside, I had planned on running 15 mile consecutive, but schedules during the day did not allow for it) The second 3 mile block was run in 18:39 (6:13s). Splits were 6:20 (1/2 of this section was uphill), 6:08, and 6:11. After this I walked a .2 mile cool down in 2:32.
8pm and 72 degrees. 3.75 mile out in 28:23 (7:34s) and back in 25:42 (6:51s) followed by a .9 mile cool down in 7:18 (8:07s). Very pleased with the workouts today, despite the plans that fell through.
Nike Elite - 230.5 | 