1/4 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 1/2 mile cool down. Goal pace sub 6:10. Did not really feel the love today. Even with a huge tail wind I was not particularly fast. I was a bit tired (not enough sleep) and a bit hungry. But I got it done and stayed at or below goal. 6:07, 6:06, 6:06, 6:08, 6:10, 5:42. 6:05 ave. 5th interval into a 23-37 mph head wind, ouch! Previous weeks: 6:01, 6:02, 6:03, 6:03, 6:11, 5:55. 6:03 ave. Last two with17 to 27 mph head wind 5:34, 6:00, 6:08, 6:10, 6:07, 6:00. 6:04 ave 6:01, 6:02, 6:03, 6:01, 6:03, 5:50. 6:01 ave 6:06, 6:04, 6:07, 6:09, 6:04, 5:51. 6:07 ave 6:13, 6:08, 6:10, 6:06, 6:13, 6:06. 6:09 ave 6:10, 6:12, 6:13, 6:14, 6:09, 6:04. 6:11 ave 6:09, 6:07, 6:12, 6:16, 6:11, 6:08. 6:11 ave
6:16, 6:13, 6:16, 6:20, 6:26, 6:07. 6:17 ave
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